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Lower Back Exercises & How They will Improve your Daily Life

Lower Back Exercise Tips - chicago chiro

Lower Back Exercise Tips

Over the decades, we have seen a considerable increase in chronic lower back pain in the U.S. According to the ACA(American Chiropractic Association), about 31 million Americans experience back pain at any given time. This recent increase has moved chronic lower back pain to be one of the leading causes of disability in the U.S, and with back pain comes medical bills, missed work, and difficulty performing daily tasks.

Though chronic lower back pain is high, most common cases affect mechanical issues like the way the body moves and operates. In these types of lower back pain cases, lower back exercises such as strengthening and stretching will drastically reduce pain and discomfort in the lower back.

Though many lower back exercises can relieve pain, diagnosing the cause and letting Advanced Spine and Sports Care provide a personalized treatment plan for you is the best way to deliver ease from discomfort.

What Causes Back Pain?

 

upper & lower back pain treatment specialists in Chicago

The back provides you with stability throughout your life, but underneath the service, it comprises a complex structure of bones, ligaments, muscles, and joints. You may think that back pain is only caused by strenuous activities like suffering an injury playing a sport, but actually, some of the simplest of movements like picking up an object off the floor can lead to painful consequences.

Other common causes of lower back pain can also include:

  • Arthritis
  • Poor posture
  • Obesity
  • Stress
  • Heavy lifting

Interesting Facts About Lower Back Pain

Interesting Facts About Lower Back Pain - Chicago Chiropractic Sports Care Treatments

  • Back pain is one of the most common reasons for lost wages and missed work.
  • Experts estimate that up to 80% of the population experience back pain at some time in their lives.
  • A common misconception is that many people who suffer from back pain are the elderly, but in reality, all ages are susceptible to it.
  • Most cases of back pain are not caused by serious conditions.
  • Chiropractor care is recommended for those suffering from lower back pain because the treatment reduces the chance of reoccurrence.
  • More than $100 billion dollars are lost by Americans due to lower back pain.

Tips to Prevent Lower Back Pain

Preventing back pain should be everybody’s top priority, and with the help of the incredible team of Advanced Spine and Sports Care, we boast a wide variety of tips that can keep you from suffering in agony and allow you to continue living your life happy, healthy, and free of lower back discomfort. Here are a few tricks that can help:

  • Eat healthily
  • Safely complete daily exercises
  • Don’t spend too much time resting in one place; get up and move around every little bit.
  • Don’t slouch; a proper posture is crucial.
  • Wear well-fitted shoes.
  • Choose a mattress that is both firm and comfortable
  • If you find yourself lifting objects, ensure that you lift with your knees.
  • Reduce your amount of smoking and alcohol intake.
  • Come to Advanced Spine and Sports Care so that we can develop a personalized plan tailored to your needs.

Do you Have Upper or Lower Back Pain? Here is How to Identify it

There are three classifications of back pain; acute, subacute, and chronic back pain.

  • Acute back pain lasts less than 6 weeks and can be caused by small to medium personal accidents.
  • Subacute back pain lasts anywhere between 6 weeks and 3 months; the cause is more traumatic experiences.
  • Chronic back pain lasts more than 3 months. It can either be continuous or off and on. The cause can both be small and severe.

If you are experiencing any kind of back pain and or discomfort, no matter the cause, seek chiropractic advice right away with Advanced Spine and Sports Care; our team of professionals will help you get back on your feet!

Lower Back Exercise Progressions – Helping Our Patients In Every Way Possible

lower back pain exercises to treat lower back pain

To keep on providing our patients with the best back pain care in Chicagoland, we remain a strong social media presence to assist all types of injuries. Recently we have been performing lower back exercise progressions to help support the natural curvature of the lumbar spine. Excessive sitting & slouching will compromise your posture & can lead to a loss of curvature to the lumbar spine. When this happens, it can lead to numerous different ailments including; spinal degeneration, disc bulges and herniations, sciatica and more. So on week one we will take a gentle approach by simply pushing the torso up off the floor to put the lumbar spine into extension.

One should think about pushing up slowly until their range of motion is met (no sharp pain or discomfort) & then slowly return to the floor. To create an arch in the lower back, be sure to think about raising your chest up as you push, this will promote more curvature in the spine. Over time the lower back should loosen up and range of motion should improve.Perform these daily (preferably first thing in the morning) for 15-30 reps for the best results. Be sure to check in weekly as we continue our series of exercise progressions for the lower back.

 

Rotator Cuff Related Pain: The Most Common Cause of Shoulder Pain

Rotator Cuff – Most Common Cause of Shoulder Pain

Shoulder pain is a very common difficulty that many people across the globe suffer. Both those young and old can experience rotator cuff related pain, and it heavily depends on your daily life and the amount of force and pressure that you are putting on your shoulder.

To complete daily tasks, you put a massive reliance on your shoulders, so taking care and the proper precautions is essential to your health. We want to keep you on your feet doing the things you love without any kind of interruption, and Rotator Cuff damages will take a toll on your life. Keep reading to learn about Rotator Cuff related pain, how to prevent it, and how we at Advanced Spine and Sports Care can help.

First Things First, What is Rotator Cuff Related Pain?

This unfortunate injury is often marked up to completing different activities that involve your shoulder. This can be anywhere from lifting your arm, carrying and transporting heavy loads, playing sports, and believe it or not, wearing a seat belt, alongside other various factors that put a strain on your shoulder.

You will notice this discomfort during your daily life, feeling a sharp pain when completing different tasks, working out, training, or practicing in your designated sport. The pain can be little, or it can render you incapable of continuing. No matter the level of pain, it is critical that you contact ASSC so that we can assess the current state of your rotator cuff, and give you the proper treatment to reduce and remove the possibility of future and more grave damages.

The Affected Structures

You may be wondering why this particular affliction is referred to as a rotator cuff related injury; this is because the pain you experience in your shoulder is due to the tendons of the rotator cuff. These groups of muscles surrounding the shoulder are directly affected. The tendons become thicker and can even be torn, being the most common cause of the pain.

The Truth About Tears in the Rotator Cuff: They Are Not As Scary As You May Think

shoulder pain treatment chicago

When you hear about a tear of any tendon or muscle, the immediate response, rightfully so, is one that is not considered fun or exciting. Luckily, most of those who experience this type of shoulder pain can be quickly treated using hands-on techniques such as exercise and muscle therapy!

Studies have shown that shoulder pain is widespread, especially those regarding the Rotator Cuff. Tears and strains related to the rotator cuff tendons are very common, more so with those who play sports such as baseball and football, alongside those who have hands-on jobs like construction, delivery, and maintenance. It is not considered a highly risky injury to your health, but it is important that shoulder pain of any sort be looked at and cared about immediately.

Best Treatments for Rotator Cuff Related Pain

Because this type of shoulder related pain is common, treatments like surgery or injections are not looked at right away. With this type of injury, intensive exercise and muscle therapy can really help, especially with the right team right there beside you, like our professionals at Advanced Spine and Sports Care!

There are a few good things that come along with these injuries; we know, something good that comes out of this. How Can it be possible? Exercise programs designed to optimize each person’s outcome vary, meaning at ASSC, we create a personal plan that fits best with your current condition. This process can speed up healing, getting you back to your normal life in no time!

What Are The Main Factors That Cause Rotator Cuff Pain?

To develop a plan for you, we at Advanced Spine and Sports Care need to know about your day-to-day life and navigate what could have caused the pain you are feeling. The majority of cases regarding rotator cuff pain is gradual and not necessarily one specific trauma that you have gone through. Some of the most common factors that are related to the gradual rotator cuff and shoulder pain are:

  • An Increase in Age
  • Insufficient Muscle Strength While Completing Certain Tasks
  • Some Medications
  • A History of Smoking and Drinking
  • Daily Strain on the Shoulder

For younger patients in good health, a natural reason for these types of injuries and pain is often related to the stress they put on their tendons during sports. We all want to succeed in doing what we love to do, but overworking any part of your body is dangerous and can leave you in a place where you can no longer continue that thing that brings you so much joy.

How Can Advanced Spine and Sports Care Help?

To start, early information and assistance are always recommended at ASSC, which means that some injuries can still be prevented with the right information and education. At ASSC, we pride ourselves on the level of experience of each member of our team and the lengths we go to ensure our patients’ health and comfort.

Should you feel any kind of rotator cuff related pain, we will work with you one on one with a plan, muscle therapy, and exercises designed to help the tendons in your shoulder heal to be stronger than ever. At every step during your treatment, our specialist will teach you all of the different things you can do to prevent enduring this pain in your shoulder again.

Advanced Spine and Sports Care: Why Choose Us?

Each member of our team cares about every single one of our patients that walk through our door. You want to continue living your life without pain, and we can help. No one deserves to live in misery, and we have the experience to relieve you of any discomfort that you are feeling.

If you are tired of living with pain in your shoulder and want answers AND a solution, do not hesitate to contact Advanced Spine and Sports Care today

Important Health & Safety Message from Dr. Ingham

Your Health & Safety is Priority #1

Unfortunately, back pain and emergencies do not just take a break because of the global pandemic. Our team is doing whatever we can to continue providing the care and support that our clients need, especially right now. These are not easy times and we promise all of our past, current, and future clients that we are doing what we can to continue providing our services! At Advanced Spine & Sports Care, YOU are our number one priority.

We are Open at Advanced Spine & Sports Care: An Essential Business

The COVID-19 crisis has left government officials adequating certain businesses as essential and non-essential, because of the services that we provide and the importance of chiropractic treatment services and the relief that it gives for those suffering from chronic back pain, we have been officially considered as an essential service.

The governor of Illinois has recognized the importance of the chiropractic services that we provide and has asked us to stay open to continue providing relief care to those in need of it. Because of the current pandemic, we have made a few adjustments in the way that we provide our services, but we are continuing the same care and making sure that each and every one of our customers who walk through our doors receives a specialized experience in which they leave feeling happy, pain-free, and healthy!

Keeping You Safe

Dr. Ingham here introducing our updated safety procedures in response to covid-19. We have put together a safety…

Posted by Advanced Spine & Sports Care on Monday, May 18, 2020

To continue providing you with a fast and easy experience, we are constantly uploading information to our Facebook page. This includes information on our hours of operation, latest news, and information regarding our services. We have put together a safety committee within the office to make sure your experience at Advanced Spine & Sports Care is both safe and enjoyable. Outlined below are a few key changes that have been made within the office:

  • Face coverings are required.
  • Patients are being pre-screened before coming in the office. If you have experienced any fever, cough, or shortness of breath please refrain from coming into the office.
  • Patients are being scheduled in a staggered fashion to prevent too many people in the office at one time. We ask that you please come at your scheduled appointment time to avoid any overcrowding.

Our Team at Advanced Spine & Sports Care are taking every precaution that we can to ensure the safety and health of our clients and our staff! That is why we have developed a schedule that limits the number of clients we have per day. This has been done to continue practicing social distancing and to make our clients feel more comfortable without any worries.

 

Not only are we asking you to wear masks, but our doctors & staff will always be practicing every health measure to ensure your health. That includes constant hand washing, the use of antibacterial gel, and the use of masks. These practices will be used while serving each of our clients, especially with those that have procedures and in situations where the six-foot rule cannot be maintained.

We also ask that anyone who makes an appointment with us to wear a face-covering mask during your appointment. We want to continue giving you the services that you need, so by everyone practicing a few precautionary techniques, we can all remain healthy while providing those in need with relief.

Contact Advanced Spine & Sports Care – We Are Always Here For You

chiropractic adjustments in Chicago

At this time, we are working to keep in touch with you through our social media channels and through direct communications with positive messages, uplifting stories of hope & gratitude, and inspiration to keep on moving forward despite everything that is going on!

You can rely on Advanced Spine & Sports Care to continue giving you the chiropractic care you need, whether you are in the clinic or in your home, we are always here! 📲 If you have any questions, call our office or book an appointment, HERE.

There is nothing we want more than for all of those to continue being healthy and safe. For all of your chiropractic needs; you can rely on us here at Advanced Spine and Sports Care.

 

 

 

 

 

Tips for Managing Tension Headaches

Managing Tension Headaches - Chicago Chiro Tips

Managing Tension Headaches

Your day to day routine and everything it involves is extremely important; whether it be looking after the kids, going to work, shopping, or visiting with family and friends, it can be frustrating when something like a headache can disrupt all of your plans. How you think, and the clarity of how you perform activities can be severely affected by tension headaches, and you should know all of the things you can do to fight back against these unwanted visitors!

What Are Tension Headaches

The most common type headache for adults, tension headaches can be classified as a nagging pain, pressure, or tightness around the forehead or back of your head/neck. Stress headaches, another name for tension headaches, can feel like something is squeezing the skull. There are two types of tension headaches.

Episodic tension headaches: Occur less than 15 days per month, they can last anywhere from 30 minutes to a couple of days, these usually start slowly, taking into full swing around midday.

Chronic Tension headaches

Occurring usually more than 15 days per month, these headaches come and go over an extended period of time, the range in discomfort always varying throughout the day.

Knowing The Difference

Cervicogenic Headaches can often be mistaken for migraines and tension headaches because of the same symptoms they bring out. Cervicogenic headaches are described as secondary headaches, meaning that they are caused by underlying conditions such as high blood pressure, neck injuries, and infections. It is very important to separate these from being treated as tension headaches, as they require different treatments! Contact the experts at Advanced Spine & Sports Care and get adequately diagnosed and start receiving the right treatment.

How Tension Headaches Usually Happen

Tension Headaches Info

You may be wondering how these annoying and painful headaches come to be, though there is a long list of factors, here are a few of the most common causes of tension headaches:

Screen Time

Whether it is looking down at your phone, playing video games, watching TV, or staring at your computer screen at work, the amount of time that you are staring at the light can increase your risk of developing tension headaches.

Excessive Amounts Of Time On The Road

If you find yourself driving long distances and spending a lot of time behind the wheel, this can put a lot of stress on your neck, causing the occurrence of these headaches.

Sleeping In The Wrong Position

We all have our favorite sleeping position, but little do you know is that it can actually bring on tension headaches. Most commonly sleeping on your stomach can do the trick to inviting this unwanted company, so we suggest rolling over before you close your eyes!

Clenching Your Teeth

Though it usually takes place at night, the pressure that clenching your jaw brings on can often cause tension headaches, if you find yourself frequently clenching your jaw, see a dentist to check treatment options.

Reducing The Pain On Your Own

Usually, we want to try and reduce the anguish as much as we can if not entirely before seeking out professional help, luckily there are a few things you can do!

  • Try to reduce any overbearing stresses that you have in your life, take a breath, and relax!
  • Breaks are essential. If you are spending a lot of time focusing on something, phone, computer, driving, etc., wherever it may be, take breaks so you can regain focus!
  • Exercise! Stretching and going to the gym is critical to avoiding tension headaches. A healthy boy = a healthy mind!
  • Over the counter medicine. One of the most common headache remedies is ibuprofen, if it works for you, keep using it!

Seeking Extra Help: Utilizing The Aid of Chiropractors

Sometimes no matter what you do on your own, tension headaches never seem to go away, and at this time, you need to call the experts!

If you are reading this and thinking, “what can a chiropractor do for headaches” the answer is, A LOT! Chiropractors are medical professionals who can assess precisely why you are suffering from these pains, diagnose you, and help you start to manage them! Standard practices that chiropractors use to reduce and eliminate the discomfort of tension headaches consist of:

  • Manual therapy
  • Soft tissue therapy
  • Electrical stimulation
  • Acupuncture
  • Rehabilitation
  • Lifestyle changes and education

It’s best to call the experts for quick ache relief, so that you can go back to living your life and not let tension headaches slow you down!

Advanced Spine & Sports Care: Getting The Relief You Deserve in Chicago

Don’t let tension headaches take over your life, fight back, and get the help you need! By contacting the professionals at Advanced Spine & Sports Care, you will receive a personalized experience where highly trained chiropractors will stop at nothing until you are back to your usual self! Book an appointment online or call 1 773-868-0347 to start your journey to a pain-free future!

Top Reasons Regular Chiropractic Treatments are Important If You Work from a Sitting Position

Work Related Lower Back Pain Treatment in Chicago

Chiropractic Treatments are Important If You Work from a Sitting Position

Sitting down at work is something that a very high percentage of Americans do every day. Around 70% of Americans sit for a minimum of 6 hours each day during work, leisure and their commute.  For Americans who sit for the duration of their time at work – which averages around 8.8 hours a day, 5 days a week – the actual number of hours they sit each day can be much higher.

You may not think that there’s much of a problem with the familiar, comfortable and practical act of working from a sitting position but sitting for prolonged periods of time can cause major issues.

When you regularly spend hours in a sitting position a lot of things start to happen to your body. Your legs will start to weaken, you may begin to gain weight and start to suffer from depression or anxiety. Other serious health problems like an increased risk of cancer, diabetes and heart disease are also associated with sitting. These are just a handful of the consequences of sitting down all day!

Spinal Care Treatment in Chicago

Thankfully, there are some solutions, such as taking regular breaks to walk around and stretch and using a sit-stand desk. Another solution to overcome health problems already brought on by sitting and to prevent issues in the future, is to visit a chiropractor.

Chiropractic treatment can do much more for the body than what most people realize!

Here are three amazing reasons to book regular appointments with a chiropractor if you spend most of your working day sitting down:

Reason One: Chiropractic Is a Form of Carpal Tunnel Syndrome Treatment

Carpal Tunnel Syndrome Treatment in Chicago IL

As you might imagine, many problems with working from a sitting position are associated with the neck and back regions. However, these are not the only areas affected by sitting or the only problem areas chiropractic treatment can help with.

One of the main reasons why people sit down to work is to type at a computer, which is thought to cause or increase the risk of a person developing carpal tunnel syndrome. Repetitive wrist maneuvers may cause the painful condition, where the median nerve is compressed, resulting in numbness and tingling/burning sensations. The Canadian Centre for Occupational Health and Safety has listed office workers who use a keyword and mouse as at risk for developing the condition.

There are a number of chiropractic treatments, such as wrist exercises, that can help people with carpal tunnel syndrome to find relief from discomfort.

  • A chiropractor can advise patients on a range of exercises to promote better health and flexibility across their entire bodies, including in their wrists.
  • Visiting a chiropractor is also one of the best ways to permanently improve posture, which can lead to reduced wrist and hand strain and a lower risk of developing carpal tunnel syndrome.
  • Soft tissue work and adjustments are two further chiropractic treatments that can be very effective at improving posture, and in turn, preventing carpal tunnel syndrome.

Reason Two: Sitting Causes Neck and Back Stress

Neck & Back Stress Treatments in Chicago

Another reason to visit a chiropractor regularly is for neck and lower back pain treatment in Chicago. Spending many hours sitting put the discs and muscles in your neck and back under a significant amount of stress. By maintaining the same sitting position for a long time, the hips flexors become tighter, blood flow reduces, and your spine suffers.

If you allow your posture to slip while you’re sitting, it can cause the ligaments in your spine to stretch and increase strain on the discs. After sitting for a long time, you may start to feel the occasional pain in your back or neck, but after a while the repeated damage to your spine can make the pain almost permanent – at least until you visit a chiropractor!

  • Sitting at a desk and not moving for hours on end is unnatural for the spine, so pain will continue, and the problem may get worse without intervention. Much like preventing carpal tunnel syndrome, preventing back and neck pain starts with improving posture, which will help to reduce damage by stretching and strengthening key muscles.
  • Chiropractic lower back and neck pain treatment in Chicago can slow down the progression of pain and sometimes even stop it completely to deliver long-lasting relief. Manipulation, adjustment, decompression and muscle stimulation therapy are just a small number of the many chiropractic treatments available to treat back and neck pain.
  • You may be surprised to discover just how effective chiropractic can be for relieving pains in your neck and back that you’ve become accustomed to after years of work from a sitting position!

Reason Three: Regular Sitting Requires Regular Appointments

Lower Back Pain Treatment in Chicago IL

Last but not least: you need to attend chiropractic appointments on a regular basis to maintain the results. If you visit a few times, gain relief and then go right back to sitting without achieving any lasting changes, the results will soon fade, and the pain will return.

Chiropractors strive to provide patients with long-lasting relief by addressing the root cause of problems. Over time, a chiropractor will help you to improve how you sit to lower the risk of problems occurring and greatly reduce the chance of wrist, back or neck pain occurring again.

Whether its permanent changes to your posture, exercises to improve your muscle strength or adjustments to give you pain relief, a chiropractor is the best person to see if you work from a sitting position.

If you live in Chicago and you’re looking for a great chiropractor, you need to contact Advanced Spine & Sports Care. Our chiropractors have been treating the consequences of prolonged sitting – plus countless other causes of back, neck and hand pain – for many years.

It only takes a few minutes to book an appointment with us – either by phone or by filling in the contact from on our website – and the results of treatment could prevent and relieve years of pain.

The True Power of Chiropractic: Unlock Your Body’s Natural Ability to Adapt, Renew, and Restore

Every day in America, opioid overdoses are responsible for the death of more than one hundred people. As this epidemic continues to grow and claim more lives, it’s becoming more important by the day for doctors to find a lasting solution.

The best alternative to using medicine to treat chronic pain and symptoms, is chiropractic.Chiropractic can reduce pain in joints, muscles, and bones by treating underlying conditions, instead of just the symptoms. This nonsurgical treatment is able to relieve pain at the same time as saving patients money.

In his new book, The True Power of Chiropractic: Unlock Your Body’s Natural Ability to Adapt, Renew, and Restore, Dr. Jason W. Ingham explores a world where sufferers of persistent pain can pursue a pain-free life without relying on medicine to get them through the day.

Who Is Dr. Jason W. Ingham?

Dr. Ingham is a highly respected chiropractor at Chicago’s Advanced Spine & Sports Care. He has been named as one of America’s Top Chiropractors and is the best sports chiropractor in Chicago.Best Chiropractor in Chicago - Best Chiropractic Care in Chicago, IL

After witnessing the relief treatment gave his mother – who was diagnosed with polio during infancy – and after being treated himself during childhood, Dr. Ingham decided to pursue a career in chiropractic.

Over the years, Dr. Ingham has furthered his knowledge in many areas of chiropractic, earning a Doctorate in Chiropractic at Parker College of Chiropractic in Dallas, Texas, completing a residency in spinal rehabilitation, and becoming a Certified Chiropractic Sports Physician.

In his many years serving the residents of Chicago, Dr. Ingham has received countless top Chicago chiropractor reviews from patients who have described him as:

‘Very caring and helpful’

‘Took the time to listen and understand my problems’

‘He gave me hope and cared when others didn’t’

‘Went above and beyond’

‘Took the time to sit with me and explain everything’

Dr. Ingham regularly shares his knowledge of chiropractic by lecturing across the Midwest, and now, in his new book: The True Power of Chiropractic: Unlock Your Body’s Natural Ability to Adapt, Renew, and Restore.

About the Release

In The True Power of Chiropractic: Unlock Your Body’s Natural Ability to Adapt, Renew, and Restore, Dr. Ingham draws on his childhood experiences and knowledge as a leading chiropractic physician to provide readers with a guide on how to live a pain-free life.

The 122-page book takes readers on a fascinating journey, opening their minds to the incredible benefits of alleviating pain with chiropractic care. As you progress through the book, you’ll discover more about the health care crisis in America today, the role of chiropractors, and the true power of chiropractic.

Dr. Ingham delves deeper into chiropractic as an effective and economical treatment, exploring spinal decompression and presenting the Four-Stage Approach to Functional Health Recovery in a way that readers new to chiropractic can understand.

With the release of The True Power of Chiropractic: Unlock Your Body’s Natural Ability to Adapt, Renew, and Restore, you can learn more about how to take the first steps towards a better quality of life with chiropractic.

When Can I Get A Copy?

The True Power of Chiropractic: Unlock Your Body’s Natural Ability to Adapt, Renew, and Restore was published on August 27th, 2019, so you don’t have to wait to get your hands on a copy of this already highly rated book.

The True Power of Chiropractic: Unlock Your Body’s Natural Ability to Adapt, Renew, and Restore - Dr. Jason Ingham

Where Can I Purchase?

You can purchase your own copy of The True Power of Chiropractic: Unlock Your Body’s Natural Ability to Adapt, Renew, and Restore on Amazon.

The book is available as a kindle edition, which is compatible with Kindle devices and most mobile smart devices. You can also listen to the book on compatible Kindle devices and Amazon Echo and Tap devices.

If you would prefer a physical copy of Dr. Ingham’s new book, then a high-quality paperback edition is also available for purchase on Amazon.

 

Why Is This Book Important?

Chiropractic is a very different approach to pain relief, that for many people just exploring the concept of chiropractic care, can be difficult to understand. Dr. Ingham brings clarity to chiropractic care, helping people who suffer from pain every day to see that there’s an alternative solution to relying on medication.

Introducing the reader to the drawbacks of traditional treatment and the many benefits of chiropractic for a range of common conditions. You’ll have the opportunity to explore different sides of chiropractic and discover how treatments can address the root cause of problems.

If you’ve always wanted to learn more about chiropractic, Dr. Ingham’s New Book The True Power of Chiropractic: Unlock Your Body’s Natural Ability to Adapt, Renew, and Restore will give you a unique insight into how chiropractic can improve your life from a respected professional in the field.

Common CrossFit Injuries and How Chiropractic Can Help

CrossFit Injury Treatments in Chicago

Burpees, wall balls, deadlifts, plyometrics—sound familiar? While these are all common exercises performed in CrossFit regimens, they’re also responsible for the common injuries that occur during CrossFit when not executed properly.

As CrossFit has gained popularity in recent years, so has its list of critics. But at Advanced Spine & Sports Care, our goal isn’t to dissuade anyone from CrossFit, or any other type of physical activity that you enjoy doing for that matter. Rest assured, CrossFitters can still enjoy their WOD (workout of day).

We do, however, want to help CrossFitters understand potential injuries involved in the sport and how to prevent them, just as we would educate athletes involved in any activity, such as volleyball or soccer.

Below, we’ve shared some of the most common CrossFit injuries, ways to avoid them, and why chiropractic care deserves just as significant of a part as your WOD in your healthy fitness regimen.

Common CrossFit Injuries

Sports Care & Treatments in Chicago

Lower Back Pain and Strain

CrossFit offers a multi-modal exercise approach, which translates into a lot of compound and complex movements. Athletes who are new to CrossFit and jump headfirst into the sport without proper training about form and technique are at risk here, especially when it comes to lower back pain and strain. It takes time to learn and practice proper alignment, as well as develop those supporting muscles. When complex movements are mixed with heavy weight, which is often the case in CrossFit, it can be a recipe for disaster if too much is attempted too soon.

If athletes experience lower back pain, they should immediately halt their training and seek help from a qualified physician who specializes in back pain and care.

Rotator Cuff Tendonitis

A significant part of many CrossFit regimens includes lifting heavy weights over your head. If you don’t warm up properly or have good technique when lifting, this can put you at risk for a rotator cuff injury or tear. Even lighter activities (think wall-ball shots) can cause pain and strain when not executed correctly.

As with any type of tendonitis, it is essential to rest the affected area as much as possible by avoiding putting strain on it until the pain has stopped as well as performing stretches to keep it limber. In between stretching, icing is recommended until the pain is sufficiently healed.

Anterior Knee Pain

Significant attention should be paid to proper knee alignment when executing movements during CrossFit, as knees are particularly vulnerable in this program. This is especially important if you’re an athlete who has had any previous knee injuries, as those injuries can be aggravated by CrossFit and perhaps cause lasting damage.

Sometimes anterior knee pain can be associated with overuse or strain, and can usually be handled by icing, lowering impact, and doing stretches. If pain is more intense and prolonged swelling, you should seek medical help as a dislocation or misalignment may be present.

Tennis Elbow

With all of the heavy lifting, bending, and stretching found in CrossFit, a person’s elbows are also at risk for injury. Tennis elbow refers to a strain of this joint as a result of overuse of tendons and ligaments. Beginners should exercise caution by not adding weight to workouts without first understanding proper lifting mechanics.

If pain is felt in the elbow, the elbow should be iced until the pain and swelling goes down.

How to Avoid Common CrossFit Injuries:

With the increase in popularity, many CrossFit locations are popping up, but that doesn’t mean they are all created equal. Do your research when it comes to a gym, including asking questions such as:

How are your trainers trained?

There are multiple levels of certification within CrossFit, so it is more than reasonable to ask who you are working with, how they have trained, and their level of experience. These certifications range from entry-level courses (Level 1 and Level 2 Certificate Course) to advanced credentials achieved via examination such as the Certified CrossFit Level 3 Trainer and the Certified CrossFit Level 4 Coach.

How will you introduce me to CrossFit?

Like any physical activity from running to swimming to weightlifting, proper introduction and instruction into the correct form during CrossFit activities are key components of keeping you injury-free. Choose a gym that emphasizes your learning. Keep asking questions and looking for guidance until you feel confident in your performance.

In addition to these questions, you should:

Take note of the questions you are being asked.

A good gym not only recognizes your personal fitness goals, but they should also be interested in any past injuries you might have. This knowledge is critical in keeping you safe during future workouts, as well as providing room for modifications and teaching opportunities should you need them.

If you do become injured, seek professional care.

It may be tempting to train through the pain to make progress, but chances are, if something continues to hurt, something is wrong. Continuing to work out when something is amiss can certainly make the problem worse and delay the healing process.

At Advanced Spine and Sports Care, we have a team of dedicated sports specialists and have developed a great understanding of CrossFit injuries over our years of experience. This includes treating injuries, as well as optimizing the body for the demanding CrossFit regimen.

How Chiropractic Can Help with CrossFit

Before you even begin CrossFit, chiropractors can help to unlock your body’s flexibility, most notably in your back. This flexibility will better your resilience to injury as well as allow you to approach lifting exercises properly. After all, the best injury is the one that never occurs.

In the result of injury, though, chiropractors can effectively make adjustments to the back in order to reduce inflammation and direct blood flow to the area of injury to promote healing. But chiropractic care isn’t isolated to just backs—chiropractors are adept at solving a multitude of musculoskeletal complaints including but not limited to knee, shoulder, neck, and elbow pain.

If you’re considering joining the ever-growing world of CrossFit, or if you are simply interested in living a healthier, more active lifestyle, book an appointment Advanced Spine & Sports Care. We can help get you in the best possible shape and keep you injury-free, so you can continue doing the activities you love.

 

Tips to Help You Avoid or Address the Causes of Neck Pain

Neck Pain Treatment in chicago - Chiropractic Treatment Services

Common Causes of Neck Pain

Neck pain is a very common complaint with a vast number of causes. From bad posture, injuries, and wear and tear, to arthritis, stress, and poor muscle strength, there are a number of reasons why your neck may be causing you bother.

If you regularly wake up with a stiff neck or you suffer from a persistent pain in your neck, then there’s often something you can do about it! Here are seven tips to help you avoid or address the causes of neck pain:

Neck Pain – Tip One: Adjust Your Sleeping Position

If you sleep on your side or back, then you can jump ahead to the next tip, but if you’re a stomach sleeper, then it may be time to try a new position.

When you sleep on your stomach, the neck is forced to the side, causing pressure on the nerves. Sleeping in this position can result in neck pain when you wake up each morning.

Adjusting your sleeping position can be difficult, especially if you’ve been sleeping on your stomach for most of your life. However, for better neck health and less pain, it can be worth it!

Neck Pain – Tip Two: Change Your Pillows

The pain in your neck could be caused by something as simple as the type of pillow you use! Changing your pillows to better support your neck is one of the easiest ways to reduce and prevent neck pain.

If you sleep on your back, combining a rounded pillow for the neck with a flatter pillow for the head is a great way to support your neck during the night.

If you sleep on your side, it’s important to make sure that your pillow/pillows aren’t too high, as otherwise your neck and head will bend unnaturally, causing the neck to become flexed.

You should always make sure that the positioning of your pillows feels comfortable. Try investing in an ergonomic pillow or purchasing a feather or memory foam pillow, which will accommodate the curve of your neck.

Neck Pain – Tip Three: Work on Your Posture

A poor posture can cause a number of problems with your spine, including neck pain. If you don’t have a good posture then you could be straining the ligaments and muscles in your neck, which can eventually lead to an injury.

A particularly bad posture for the neck is when you slant your head forward, so it sits just in front of the shoulders. If your head is positioned in front of your shoulders, then it adds extra force to the muscles in your neck.

Keep an eye on your posture during the day, and if it faulters, adjust your position to prevent neck strain. You can avoid staying in a bad position by getting up and moving around at regular intervals throughout the day.

Neck Pain – Tip Four: Make Improvements to Your Work Environment

If you’re spending a large part of everyday working at a desk, then it’s vital to make sure that the environment is healthy for your neck and the rest of your spine. If you keep your neck in a bad position for prolonged periods, every single day, then it’s likely that you’ll begin to suffer from neck pain.

To create a healthy working environment, firstly make sure that you position your computer monitor so that your eyes fall naturally on the top third of the screen. It’s also important to sit up straight and make sure that you support your back throughout the day.

Taking regular breaks every 30 minutes or so to stand up and stretch will help you to reduce pain in your neck and back. As you work, it’s important to stay hydrated. Drinking enough water will help to keep the discs in your neck strong and flexible, as they’re mostly comprised of water. If you regularly forget to drink during the day, try setting an alarm.

Neck Pain – Tip Five: Change the Way You Use Your Phone

Bending your neck to stare down at your phone can add stress to the ligaments and joints, ultimately causing a lot of damage to your neck. Using your phone less during the day will help you to prevent neck pain. Another way to limit neck stress is to lift your phone up when you’re looking at it; this will help your neck to stay properly aligned.

If you regularly talk on the phone, then switching to a headset will further help to reduce pain. Instead of holding the phone to the side of your head and bending your neck, a headset will allow you to keep your neck straight.

Neck Pain – Tip Six: Distribute Weight Evenly

It’s easy to get into the habit of carrying your bag, purse, or briefcase on one side of your body, but it’s very important to try and even out the load. Creating an even weight distribution between both sides of your body will prevent muscle strain in your neck.

Carrying two bags can be impractical, so try switching your normal bag to a backpack, which naturally distributes the weight on your shoulders. To further lower the potential of neck strain, try to keep your shoulders level and reduce the amount of weight that you carry around.

When carrying heavy shopping bags, try to make sure that the bags in each hand are close to an even weight.

Neck Pain – Tip Seven: Visit a Chiropractor

One of the best ways to avoid and address the causes of neck pain is to book an appointment at Advanced Spine and Sports Care. Chiropractic neck adjustments will loosen the joints in your neck and alleviate the pain.

A chiropractor will be able to bring the vertebrae in your neck into the correct alignment, addressing a number of common causes of neck pain, like muscle spasms and pinched nerves. Chiropractic treatments can help to restore motion in your neck and improve overall spine mobility. You’ll also be able to get advice on posture and sleeping habits, as well as the correct sitting position and neck exercises from the professional Chicago Chiropractors at Advanced Spine and Sports Care.

As our top tips demonstrate, there are many ways to improve the health of your neck! Implementing some or all of our top tips should help you to reduce and prevent neck pain in the future.

5 Common Chiropractic Care Myths

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Chiropractic Care & Treatment – 5 Common Myths

Chiropractic care is a safe & natural option for treating pain, and it provides an excellent approach for supporting and maintaining a healthy lifestyle. If you’re skeptical about visiting a chiropractor, take a moment to dive deeper into these five common myths surrounding chiropractic care and instead learn the truth about the benefits of Chiropractic Adjustments and spinal manipulation.

 

Myth 1: Chiropractors Aren’t ‘Real’ Doctors

Chiropractic school is not only rigorous, but it is also virtually identical to medical school.

The premedical prerequisites to get into chiropractic school are the same as medical school, which involves a full year of biology, chemistry, physics, calculus, organic chemistry, as well as a year of labs. As a result, most chiropractors have a four-year undergraduate degree in a science field before entering chiropractic school.

Attending traditional medical school and chiropractic school is also very similar, with the primary difference being that medical students will complete residency programs while chiropractors enter internship programs.

After completing undergrad, chiropractic school entails two additional years of classroom study followed by a third year consisting of both classroom study and clinical experience. The fourth and final year is all clinical.

Once students graduate from chiropractic school, they must pass four sets of national board exams which are heavily weighted on diagnostic and practical skills, as well as state board exams in the states where they wish to practice.

While it is true that a chiropractor doesn’t prescribe medication or perform surgery, it certainly doesn’t disqualify them as a “real” doctor. Chiropractors are officially known as Doctors of Chiropractic, and are without question experts in their field.

When it comes to neurology, alignment, and musculoskeletal disorders, Doctors of Chiropractic are more thoroughly trained than any of those other “real doctors.” Chiropractors spend years extensively learning about one thing and one thing only—musculoskeletal pain and dysfunction—making them the ideal portal-of-entry provider for musculoskeletal disorders.

Myth 2: Chiropractors “Crack” Backs

Many people fear chiropractic because they imagine horrible cracking movements that occur from a sudden and unexpected blow. This couldn’t be further from the truth.

The word crack itself implies breakage. A chiropractor isn’t cracking anything.  Chiropractors are adjusting, aligning and manipulating, and a good chiropractor will communicate each step with you before the adjustment and as the adjustment occurs.

About 60 percent of the time, patients will hear a cavitation, a popping or clicking sound, which is simply a release of gas from the joint spaces. The cavitation is not the adjustment itself, but rather a byproduct of the alignment.

There are a variety of techniques utilized for adjustments, varying from gentle touch to hand manipulation to the use of retracting tables. Not every type is right for every patient, which is why a skilled chiropractor will take the time to listen to your concerns, understand the root of your problem, and develop an individualized course of treatment that is best suited for you.

Myth 3: Chiropractors Only Help with Back Pain

Your spine is without doubt one of the most important parts of your body, but chiropractic care extends further than the spine alone.

The doctor may employ a variety of specific techniques to adjust and manipulate other joints such as the shoulder, elbow, wrist, hip, and knees. Some conditions that affect the extremities that can be treated with chiropractic include plantar fasciitis, tennis elbow, impingement syndromes, and TMJ.

It is also important to remember that the nerves originate in the brain and innervate through the spine. This means that if there is pressure on the spine, and consequently, the nerves, the symptoms can present elsewhere in the body.

For example, if you suffer from headaches, chiropractors will take care to examine the top cervical vertebra (called the atlas) to make sure it is positioned properly. If this particular vertebra is not aligned properly, it could create or increase the likelihood of these chronic headaches.

This is why chiropractors do all the necessary tests, exams, and imaging to first determine where the pain is actually originating from and then design treatment plans to address them.

Myth 4: Chiropractic Adjustments Are Dangerous

A common myth of chiropractic adjustment is that it can cause a stroke. According to one study, the odds of a hemorrhagic of stroke in the normal population, chiropractic patient or not, is 1 in 5.85 million people.[1]

The truth is, neck adjustments cause no more stress to the arteries in the neck than any normal range of motion exercise. When performed by licensed and experienced Doctors of Chiropractic, spinal manipulation and adjustments are safe practices that help to restore your body to its natural flexibility and mobility while relieving pain, soreness, and stiffness in the joints and muscles. In addition, because adjustments and manipulations are a natural, alternative approach to a problem, chiropractic is much safer than surgery or the use of opioids. Surgery is rarely effective for musculoskeletal problems, while painkillers only mask the pain as opposed to solving the root of the problem.

Myth 5: Once you start chiropractic care, you’ll have to continue to go for the rest of your life

Chiropractors do hope you continue to return, but it’s not for their benefit. Better health is a holistic lifestyle, and chiropractic is a part of that.

When you wait to visit a chiropractor when you are in severe pain, there is already a problem. The chiropractor will then work to treat not just the symptom, but to discover the underlying cause. The number of visits per month needed will depend on your unique case—it could be once a week, whereas others might need as frequent as twice a week. Once the underlying problem is fixed and you start to feel better, this is not where chiropractic visits should end.

Future visits are in place to continue to strengthen and support your body, so you are able to maintain that “feel good” phase without slipping back into the same habits and routines that landed you in pain in the first place.

Just as you would jog a few times a week to maintain cardiovascular health or schedule routine dental visits to protect your teeth, chiropractic care is one more piece of the puzzle for maintaining a healthy body and healthy lifestyle.

Dispelling Chiropractic Care Doubts

Millions of Americans have experienced meaningful pain relief and wellness benefits from chiropractic care.

If you think you could potentially benefit from chiropractic care, it is important to take the time and effort to choose the right chiropractor, just as you would for any healthcare professional. To learn more about our unique and holistic approach to chiropractic treatment at Advanced Spine and Sports Care, as well as what to expect during your first visit, click here. We’re here to help.

 

Systematic Review and Meta-Analysis of Chiropractic Care

[1]E.W. Church et al., “Systematic review and meta-analysis of chiropractic care and cervical artery dissection: no evidence for causation,” Cureus 8, no. 2 (February 16, 2016): https://doi.org/10.7759/cureus.498.

 

Healthy Ways to Reduce Tension & Stress

Exercise for stress relief - healthy tips - blog

 

Experiencing a small amount of stress on a regular basis can be very beneficial for the mind and body. Healthy doses of stress can help you to be more productive, reach optimum levels of performance, increase your memory, and trigger the fight-or-flight response in dangerous situations. Stress isn’t always bad, but there’s a big difference between good stress & harmful stress.

Harmful stress can impact your thoughts, alter the way you behave, and negatively affect your body. Too much stress or the wrong kinds of stress can also lead to numerous health problems, such as depression, heart disease, and lack of energy. Experiencing regular or high levels of stress can impact your life day-to-day, especially if you’re also feeling tension.

Tension can produce feelings of mental and emotional strain, with stress & anxiety often being common symptoms in people who feel tense on a regular basis. Experiencing tension can lead to muscle aches, lack of productivity, poor cognitive ability & pain. Like stress, it’s important to treat tension quickly to make sure that it doesn’t continue to negatively impact your life.

If you’re experiencing tension or stress on a regular basis, then there are a number of effective treatments that you can consider. Here are four examples of common and healthy ways to reduce stress and tension in your life:

 

Meditation

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Meditation is a prehistoric practice that people have used for thousands of years, historically in a religious context, but today it’s most commonly used for relaxation and stress relief. It’s believed that meditation can relax the mind and restore a feeling of calmness and peace that can reduce the stress of everyday life and promote excellent emotional and mental well-being.

The benefits of meditation come in many forms, often surrounding a reduction of stress, anxiety, tension, and emotional over-stimulation. Practicing meditation improves self-awareness, gives you a refreshed perspective on sources of stress and helps you to manage stress in a more productive manner. In some instances, meditation can also help people to manage health conditions, such as depression, heart disease, tension headaches and anxiety.

There’s no single form of meditation; you can be still during meditation or active. The Chinese martial art, Tai Chi, is an active form of meditation where you practice deep breathing and perform different postures at your own pace. Mantra meditation, on the other hand, requires the participant to mentally repeat a meaningful word and ignore other distracting thoughts. Meditation is very unique to the individual and attending meditation workshops can be a beneficial way to learn how to meditate effectively to reduce stress and tension.

Exercise

reduce stress and tension with exercise

Exercise is an important part of leading a healthy lifestyle and maintaining a healthy body, but it also plays an essential role in establishing a healthy mind. Different exercises can be used as a technique to cope with and manage tension, as well as situations or events that cause stress. In much the same way that stress can impact the body, the physical benefits of exercise that improve the body, can at the same time improve the mind.

Exercising produces a reaction within the body that chemically reduces levels of stress. When you exercise, endorphins are released in the body; these can improve your mood and even reduce pain. At the same time, levels of stress-related hormones in the body, like cortisol and adrenaline, are reduced. These short-term benefits of exercise and stress reduction are great for reducing stress, but the positive benefits of weight loss and improved performance can also provide long-term stress relief.

Creating a custom exercise plan is a great way to ease into regular exercise and partake in the exercises that are most beneficial for your mind and body. Combining a regular exercise routine with healthy back, neck, and spinal alignment exercises could also help you to relieve other forms of stress and tension throughout your body.

Massage Therapy

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Muscles stiffness, aches and pains can very often be a result of regular stress and tension. To ease the pain that stress can cause, massage therapy is an effective and remarkably successful treatment option. Massage targets body aches and pains but it also lifts your mood and relieves emotional strain.

It’s thought that massage can reduce the levels of cortisol in the body, which is a key stress hormone. Massage can also increase parasympathetic nervous system activity, another way to reduce stress and create a feeling of calmness.

Massaging the body can have wonderful benefits for the mind and overall emotional and mental well-being. During a massage therapy session, a number of techniques are used to reduce tension in the body and create a feeling of whole-body relaxation. By relaxing the mind and body, everyday stresses can be reduced, and a greater level of control can be gained over managing and coping with stress.

 

Regular Chiropractor Treatments in Chicago

Stress can very easily take over the body, causing mental strain to turn into physical aches and pains, and impact important parts of a healthy lifestyle, such as sleep, energy, and nutrition. The mental pressure of stress and the emotional strain of tension can both be treated through regular chiropractic treatments. Chiropractic care can relieve stress in a number of ways, sometimes through physical treatments designed to resolve the root cause of pain, and other times through ongoing treatment plans and lifestyle changes.

For common problems associated with stress and tension, like tension in the muscles, spinal adjustment and other chiropractic treatments can be highly effective. Spinal misalignment can cause problems with the nervous system, which affects how the body communicates – an unhealthy spine can cause the nervous system to have trouble coping with stress. Poor blood circulation and muscle tension can also cause other stress-related problems. Chiropractic treatments can improve blood circulation, adjust the spine, and reduce body tension to restore energy and improve health of the whole body.

Professional chiropractic treatment plans can extent from treatments designed to reduce pain, to nutrition plans, massage, exercise routines, and even help learning how to meditate effectively. By attending regular chiropractor treatments, you can address the problems associated with stress and improve your body’s natural ability to handle stress, whether it’s through learning new relaxation techniques, understanding the correct posture to reduce stress, or improving spine health for better overall health.

Stress and tension can negatively impact your life every day, but with so many treatment options out there, it’s never been easier to treat stress and the large number of symptoms.