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Pregnancy is an exciting journey, but it can also come with its share of aches and pains. You’re not alone if you feel discomfort as your body changes to accommodate your growing baby.

Many women experience various types of pregnancy pain, from backaches to leg cramps. The good news is that there are many ways to manage these pains and make your pregnancy more comfortable.

In this article, you’ll discover practical methods to ease pregnancy discomfort and enhance your nine-month journey. We’ll explore common types of pregnancy pain and provide useful tips to help you find relief. Whether you’re dealing with back pain, pelvic discomfort, or swollen feet, we’ve covered you with safe and helpful solutions.

Common Pregnancy Pain

During pregnancy, your body undergoes many changes, some of which can cause pain. Knowing what kinds of pain you might experience and why they happen is helpful.

As your baby grows, the extra weight can put a lot of pressure on your back. Your center of gravity shifts, which can strain your lower back muscles. Many pregnant women feel back pain, especially in the lower back.

Your pelvis is the area below your stomach and between your hips. Sometimes, the ligaments in this area stretch too much, causing pain. This is known as Symphysis Pubis Dysfunction (SPD). You might also feel sharp pain on one side of your belly, called round ligament pain, as your body stretches to accommodate your baby.

It’s common to have leg cramps, especially at night. These can be caused by the extra weight you carry and changes in your circulation. Swelling in your legs, ankles, and feet is common, particularly in the third trimester.

Moreover, hormonal changes, stress, and fatigue can lead to headaches during pregnancy. These can be mild or severe and might happen more often than usual.

General Pain Management During Pregnancy

You can take several steps to manage pregnancy pain and feel more comfortable. Here are some strategies that many women use for pregnancy discomfort relief:

Exercise and Physical Activity

Staying active can help reduce pain and keep your body strong. Try these gentle exercises:

• Prenatal yoga can help stretch your muscles and improve flexibility; look for classes designed for pregnant women
• A daily walk can improve your mood and ease back pain
• Swimming in water supports your weight, making it easier to move and stretch

Proper Posture

How you sit, stand, and sleep can make a big difference in managing pain:

• When sitting, use a small pillow to support your lower back
• Stand with your feet shoulder-width apart and your shoulders pulled back
• Sleep on your left side with a pillow between your knees for better alignment

Heat and Cold Therapy

• Use a warm compress on sore muscles to relax them
• Apply cold packs to reduce swelling and numb pain

Drinking plenty of water can help prevent muscle cramps and reduce swelling. Choose shoes with good arch support to help with balance and reduce strain on your back. If you stand or sit for long periods, take regular breaks to move around or rest.

Deep breathing, meditation, or prenatal massage can help you relax and manage stress, often contributing to pain. Remember, these strategies are general tips. Always check with your healthcare provider before starting new exercises or treatments to ensure they’re safe for you and your baby.

Specific Pregnancy Back Pain Solutions

Back pain during pregnancy can be challenging, but there are several effective ways to address it. One popular option is prenatal massage, which can help ease muscle tension and provide relief.

When considering this, look for a certified prenatal massage therapist who understands pregnant women’s unique needs. Be sure to communicate any sensitive areas or concerns before the massage begins.

Chiropractic care is another avenue some pregnant women explore for back pain relief. Gentle adjustments by a chiropractor experienced in treating expectant mothers can sometimes help alleviate discomfort. However, discussing this option with your doctor before trying it is crucial, as it may not be suitable for everyone.

Strengthening your core can provide much-needed support for your back. Gentle exercises, like pelvic tilts, performed while standing against a wall or on your hands and knees, can be beneficial. Your doctor or prenatal fitness instructor can guide you on safe core exercises tailored to your stage of pregnancy.

Managing Pelvic and Leg Pain

As your pregnancy progresses, you might experience discomfort in your pelvic area and legs. These pains are joint, but you don’t have to suffer. There are several ways to find relief and make yourself more comfortable.

Many women find that wearing pelvic support bands helps with pelvic pain. This belt wraps around your hips and lower belly, supporting your growing body. You can wear it under your clothes, and it’s beneficial when walking or standing for long periods.

To ease leg cramps, try stretching your calf muscles gently before bed. Stand facing a wall, place your hands on the wall, and step one foot back. Keep your back leg straight and heel on the ground, leaning forward to feel a stretch in your calf. Hold for 30 seconds and switch legs.

Elevating your legs can help reduce swelling and discomfort. When you’re resting, prop your feet up on some pillows, so they’re higher than your heart. This can help improve circulation and reduce fluid buildup in your legs and feet.

Experience Positive Pregnancy Pain Management

Managing pregnancy pain can make your journey more comfortable and enjoyable. By trying different strategies and finding what works best for you, you can ease discomfort and focus on the excitement of welcoming your new baby.

If you’re looking for specialized care, consider contacting a chiropractor experienced in treating pregnant women. Horine Chiropractic offers comprehensive care for expectant mothers. We understand the unique needs of pregnant women and can provide personalized treatment to address your specific concerns.

Consider scheduling a consultation if you’re interested in exploring chiropractic care as part of your pain management plan. We can assess your situation and discuss how chiropractic treatments could help you during your pregnancy.

While inflammation is critical to your body’s immune defenses, it can turn chronic and last for years. The problem is chronic inflammation progresses relatively silently and is the cause of most chronic diseases, seriously impacting your health long-term.

If you’re suffering from pain and inflammation, it can sometimes seem like it will never end. The good news is you can take control of your inflammation and body aches by working toward wellness with regular chiropractic treatments and lifestyle changes.

Read on to learn about inflammation and how to find the relief you need!

Overview of Inflammation

Your first step is to understand better inflammation and how it can impact overall health.

Inflammation is how your body responds to injuries, illness, or something that shouldn’t be in your body, like toxic chemicals or germs. This means inflammation is a normal and essential process that helps your body to heal.

Once an invader enters your body, the immune system sends out inflammatory cells as first responders to trap the foreign invaders and start to heal injured muscles and tissue.

Types of inflammation

There are different types of inflammation, including acute and chronic inflammation. Acute inflammation is how your body responds to a sudden illness or injury, like an infection or a simple cut on your finger.

Acute inflammation is sudden and typically only lasts for hours or a few days, depending on the severity of your injury or infection. For example, if you have the flu and a sore throat, you’ll have a virus that causes pain and inflammation.

Chronic inflammation occurs when the inflammation continues, and your body keeps sending inflammatory cells long after the danger is over. This type of inflammation can last for months to years and has periods where it improves and worsens.

Causes of Inflammation

As noted, acute inflammation is caused by sudden inflection or illness. Remember that this infection can be anything from strep throat to a small cut.

Chronic inflammation is typically caused by autoimmune conditions like rheumatoid arthritis (RA), systemic lupus erythematosus (SLE), heart disease, and sometimes cancer. Other conditions like inflammatory bowel disease, asthma, and heart disease can also result in chronic inflammation.

Symptoms of Inflammation

The symptoms of acute inflammation vary depending on the cause. However, you can usually expect sudden pain, redness, swelling, heat, and, in some cases, difficulty moving a joint.

Chronic inflammation symptoms typically include:

• Fatigue
• Insomnia
• Fever
• Joint pain
• Muscle and joint stiffness
• Mouth sores
• Depression
• Anxiety
• Acid reflux
• Diarrhea

Chronic inflammation can also cause repeated infections, as it taxes the immune system.

Chiropractic Treatments for Inflammation

If you’ve been dealing with inflammation, making fundamental lifestyle changes and seeing a chiropractor can give you the body aches relief you’re looking for. It’s essential to treat chronic inflammation as it can put you at risk for developing conditions like cancer, diabetes, and heart disease.

Treating inflammation means understanding the root cause and taking steps to relieve the pain and discomfort.

Chiropractic treatments can improve your quality of life, leading to improved movement, pain relief, and decreased body aches. They also increase flexibility and strength.

This is because chiropractic care takes a holistic approach to your overall health and well-being, focusing on you as a whole person and not just looking at your symptoms.

What to Expect During Your Visit

During your first visit, your chiropractor will review your medical and surgical history and discuss your symptoms. You’ll then receive an overall physical assessment, and you may also need X-rays or other imaging tests to provide more information about your condition.

Your chiropractor will look for signs of inflammation like pain, swelling, redness, and heat.

Next, your chiropractor will recommend a custom treatment plan to address pain and inflammation. In most cases, this will involve spinal manipulation by a chiropractor using a sudden but controlled force on specific joints. This can reduce tension and inflammation and allow you to start moving normally again.

Other treatments can involve transcutaneous electrical nerve stimulation (TENS). With TENS, a small unit delivers tiny electrical impulses via electrodes that stick to the skin. The electrical impulses stimulate the body to produce endorphins, which are natural pain relievers.

Other treatments like massage therapy and prescribed exercises at home, like a hip roll, can also effectively reduce inflammation.

Lifestyle Changes

One of the best parts about seeing a chiropractor is that they help you to make the critical lifestyle changes necessary to decrease inflammation over time.

First, your chiropractor will discuss your diet and exercise regime. It’s essential to remember that the foods you eat impact inflammation levels. Eating too many foods with refined carbohydrates, like white bread, fried foods, red meat, and processed meats, can raise inflammation levels. In addition, not getting regular daily exercise can also increase inflammation levels.

Your chiropractor will review your current diet and help you find one that works for you and your lifestyle. For example, decreasing carbs and refined sugars and following a ketogenic (keto) diet and chiropractic treatments can help you lose weight, improve mental clarity, and move more easily overall.

You can also make other changes, such as adjusting your sleep position, finding quality pillows and mattresses, and doing exercises at home that help keep you loose and flexible.

See a Chiropractor Today for Your Inflammation

Remember, you don’t have to let inflammation rule your life, and reading this guide is only the beginning.

Your next step is to schedule an appointment with the professionals at Horine Chiropractic. Dr. Russ Horine has provided quality chiropractic care to local families for over 30 years and is passionate about helping people improve their strength and health.

We treat a variety of conditions like back and neck pain, sciatica, herniated discs, chronic headaches, pain, numbness, and back pain during pregnancy.

We look forward to helping you decrease your pain and live a whole and happy life. Contact us today to schedule an appointment!

Are you dealing with nagging back pain? Are you looking for some relief? There are many causes for back pain, including a herniated disc or other spinal issues.

Experiencing ongoing back pain can be exhausting and affect your sleep and overall quality of life. However, there are ways to prevent these injuries and maintain a healthy spine.

Read on for a guide to preventing a herniated disc and staying pain-free.

What Is a Herniated Disc?

Your spine contains small bones or vertebrae. Between each vertebra, there’s a small disc or cushion.

The discs act as shock absorbers with a gel-like nucleus and an outer layer or annulus. When the gel-like nucleus protrudes from a tear in the disc, it’s considered a herniated disc.

This can lead to pain, numbness, and tingling. This condition is often called a slipped disc, ruptured disc, or bulged disc. You may feel pain in the back, pain down the leg, or pain down the arm.

Herniated discs are often the result of wear and tear on the spine, but there are ways you can reduce your risk of developing this condition.

Exercise Regularly

Exercise is good for the body and a great way to prevent back pain. Strengthening your core muscles helps support your back, and a strong core reduces your chances of a herniated disc.

Exercises like walking, swimming, and cycling can help you lose weight, which reduces the strain on your back. Weight management is critical for good spine health.

Practice Safe Lifting

Whether lifting a heavy box or a bag of groceries, using safe lifting techniques is essential. Improper lifting, such as failing to bend your knees or twisting while lifting, puts stress on the spine and can lead to injury.

Safety tips for lifting include the following:

• Avoid bending at the waist while lifting
• Bend your knees and squat to lift your body up
• Lift with a buddy when possible
• Avoiding holding items at a distance when lifting (hug to the body instead)

Consider using a dolly to prevent straining your back if lifting heavy items.

Maintain a Good Posture

Poor standing or sitting posture can strain your back and lead to lower back pain. Here are some tips for improving your posture and keeping your spine healthy:

• When you stand, keep your shoulders aligned over your hips
• Your chin should be parallel to the floor
• Do not slouch while sitting
• Keep your feet flat on the floor while sitting
• Bend your knees at a 90-degree angle while sitting

If you work from home or sit long, use a chair or pillow that provides lumbar support. Keep your computer monitor at eye level directly in front of you.

Rethink How You Sleep

Did you know that good posture matters while you sleep?

Sleeping on your stomach puts a lot of strain on your cervical spine. To improve your posture as you sleep, keep the following in mind:

• Try to sleep on your back or side
• If you sleep on your back, place a pillow under your knees
• If you’re a side sleeper, place a pillow between your legs
• Replace an old or worn-out mattress
• Choose a firm mattress

Chronic back pain leads to sleep deprivation, which can affect your physical and mental health. Good sleeping habits will benefit your posture, back, shoulders, and hips.

Herniated Disc Treatment

If you experience a herniated disc, there are ways to treat and relieve your back pain. If you want to avoid a surgical procedure, a chiropractor can address the symptoms of a herniated disc.

Herniated Disc Treatment With Chiropractic Care

When you visit a chiropractor, they will take your health history and thoroughly examine your spine. If they suspect a herniated disc or other spinal issues, they may order an X-ray or an MRI.

They will discuss the findings and the treatment options with you. Chiropractors use spinal manipulation to heal the body, and they can use various techniques to address the problem.

Flexion-Distraction Technique

This method requires the patient to lie on a table that helps stretch the back and spinal column. The chiropractor uses a specific hand technique to address the problem.

The goal is to stimulate the disc while the spine is stretched to allow the disc to move back into the correct position. This technique may relieve pinched nerves and reduce pain by moving the disc away from the nerves.

Pelvic Blocking Technique

This technique requires the patient to lie on a chiropractic table with cushioned wedges beneath the pelvic area. This adjusts the patient’s posture to relieve pressure on the spine.

The goal is to stretch the lower pelvis and elongate the spine to relieve spinal pressure.

Manipulation Under Anesthesia

Some patients with excessive back pain can benefit from this procedure, which allows them to receive treatment without pain.

This option typically involves 15 minutes to an hour of herniated disc treatment for several days. Various types of anesthesia can be used depending on a patient’s pain level. A chiropractor may use a local anesthetic, mild sedation, or general anesthesia.

Chiropractic care cannot reverse herniation. Only surgery can do that. Chiropractic care may eliminate painful symptoms, making surgery, pain medication, and other treatments unnecessary.

If you are experiencing ongoing back pain or think you may have a herniated disc, chiropractic care may bring some welcomed relief.

Herniated Disc Prevention

A herniated disc is a painful condition often caused by wear and tear on the spine. Some ways to prevent it include maintaining good sleep habits, regular exercise, and practicing safe lifting.

If you’re already dealing with back pain daily, there is hope. Chiropractic care can often help relieve the symptoms of a herniated disc without surgery.

At Horine Chiropractic, we aim to relieve your pain and get you back to doing all the beautiful things that make life worth living. Contact Horine Chiropractic today to schedule an appointment.

Due to increased attention to health and wellness, chiropractic care has grown substantially in the United States over the last few decades. Chiropractors are now the third largest group of doctoral-level professionals in the American healthcare industry.

Chiropractors can solve a lot of issues. However, it can be difficult to know if the ones you face are within that scope. The good news is that some common symptoms can point you in the right direction.

This article outlines seven signs to look for when seeing a chiropractor. Keep reading to learn if it is the right option for your condition.

1. Chronic Back or Neck Pain

Recurring back or neck pain are two of the main reasons for when to see a chiropractor. There are many different causes for these conditions.

They can result from trauma or injury from strenuous activity, as well as repetitive or heavy lifting. This can lead to protruding or herniated (slipped) discs and pinched nerves.

Neck pain, in particular, can stem from stress. Rarer causes of neck and back pain include infections and fractures associated with osteoporosis or other forms of bone degeneration.

Chiropractors will conduct a thorough evaluation to identify the likely causes of chronic back or neck pain. Based on their findings, they can then put together a treatment regimen. This often involves spine adjustments and includes massage therapy, muscle exercises, stretches, and lifestyle improvements.

2. Frequent Headaches

Many people have headaches that come and go on rare occasions and may never know the cause. For those who suffer from chronic headaches, there is almost always a single underlying issue.

A common one that a chiropractor can address is tension headaches. Tension headaches are often described as dull, aching pain or a tight band around the head.

Like other types of headaches, tension-type ones can be episodic. But when they are chronic, they are often the result of neck strain. Causes can be anything from habitually looking down at a cell phone to degenerative arthritis.

A trained chiropractor can determine the cause and prescribe treatments for the pain. In many cases, only a few adjustments can eliminate recurring headaches.

3. Shoulder or Upper Back Pain

Recurring shoulder or upper back pain is less joint than lower back or neck pain but is no less severe or debilitating. If you experience constant or chronic tension in your shoulders or upper back area, a chiropractic visit could help.

These issues often result from sedentary lifestyles or sitting at a desk for extended periods. More severe pain could be from misaligned vertebrae. Whatever the cause, a qualified chiropractor can address the issue and recommend solutions.

4. Muscle Pain

Most people assume that chiropractors treat only the spine, neck, and other bones in the body and associated joint pain. While this is often their focus, they usually address tendons, ligaments, and muscles.

There are almost innumerable causes of muscle strain. Common ones include heavy lifting, accidental falls, sports injuries, sleeping awkwardly, and working at a computer for long periods. Muscle strain is a significant cause of stiffness in the neck, back pain, limited range of motion, and other issues.

If the cause of muscle pain is unknown, a chiropractor can examine the person and determine likely causes. They can also deliver treatments that reduce inflammation and aid in greater muscle mobility. This alone may be enough to alleviate any associated pain.

5. Sciatica and Lower Backaches

Sciatica is a condition that affects the sciatic nerve, which runs from the lower back, across the hips and buttocks, and down each leg. A herniated disk or overgrowth of bone can put pressure on it and cause nerve pain. This causes inflammation, leading to pain, loss of balance, or numbness in the legs.

Misalignments in the spine are a common cause of sciatica. Chiropractors can provide adjustments, therapeutic exercises, and movement-based massage to help alleviate the pain associated with this condition.

There are other causes of lower back pain as well. These are most often attributed to working jobs that require sitting for long periods. They can also result from being overweight or injuries from lifting heavy objects.

Whatever the underlying cause, recurring lower back pain can result from misaligned vertebrae in the spine. A good chiropractor can determine this and make adjustments to address the issue.

6. Poor Posture

Beyond pain relief, there are other reasons to visit a chiropractor. These include poor posture and limited mobility. If you find yourself slouching, having trouble moving around, or bending over more than you used to, it could result from misalignments.

A chiropractor can make adjustments that help these issues. They also can suggest exercise and lifestyle changes that can keep these problems at bay longer.

7. Stress, Anxiety, or Depression

Many people do not realize that visiting a chiropractor can help improve their mental health. Chiropractic care balances hormones and encourages the production of neurotransmitters, such as dopamine and serotonin, directly related to the pleasure and reward centers in the brain.

Chiropractic care can also stimulate the release of endorphins, chemicals in the brain that increase happiness or well-being.

Learn More About When to See a Chiropractor

Now that you understand the scenarios for when to see a chiropractor, you can determine if it is the right course of treatment for your condition. A qualified chiropractor can further advise you on the issues they can address and how to achieve relief.

For more than 30 years, Horine Chiropractic has provided quality care for complex back and neck issues. We specialize in treating everything from chronic pain to herniated discs and discomfort stemming from pregnancy. Contact us to schedule an appointment today.

Did you know combining chiropractic care with a keto diet can benefit your overall health? Whether you are a sports enthusiast, an older adult, or a professional who works from home, this potent duo can help you achieve your health and weight loss goals.

According to recent statistics, up to 33% of people in the world are experiencing back pain at any given time. This is where chiropractic care comes into play. Chiropractic adjustments have been shown to alleviate pain, improve joint mobility, and enhance overall well-being.

On the other hand, the ketogenic diet, which focuses on high-fat, low-carb meals, has gained popularity for its ability to promote weight loss, increase energy levels, and improve mental clarity.

Let’s explore the incredible benefits of combining chiropractic care with a keto diet. We will also delve into the details of what a keto diet entails and address common concerns, such as the safety of this eating plan and the use of exogenous ketones.

Enhancing Spinal Health with Chiropractic Care

Chiropractic care is not just about alleviating back pain; it is a holistic approach to improving overall well-being. Regular chiropractic adjustments offer several benefits that can enhance your spinal health and quality of life. Here are some of the key benefits.

Improved Joint Mobility and Function

Chiropractic adjustments can increase joint mobility and restore proper function, allowing for a better range of motion and flexibility. Whether you’re an athlete looking to improve performance or an elderly individual aiming to maintain independence, chiropractic care can help.

Alleviation of Back and Neck Pain

Back and neck pain can significantly impact your daily life. Chiropractic manipulation techniques, such as spinal adjustments, can relieve pain and discomfort. Studies have shown that chiropractic care can be more effective than traditional medical treatments for back pain.

Prevention of Future Injuries and Degenerative Conditions

Regular chiropractic care can help prevent future injuries and degenerative conditions by addressing underlying issues and promoting optimal spinal alignment. By keeping the spine properly aligned, you can reduce the risk of developing chronic pain conditions and improve the overall health of your spine.

What is a Keto Diet?

A ketogenic diet, commonly referred to as a keto diet, is a low-carb, high-fat eating plan that aims to put your body in a state of ketosis. In this metabolic state, your body switches from using glucose as its primary fuel source to using ketones derived from fat.

Here’s a breakdown of the macronutrient composition of a standard keto diet.

High Fat

Approximately 60-75% of your daily caloric intake should come from healthy fats like avocados, nuts, and olive oil.

Moderate Protein

Around 20% of your daily calories should come from high-quality protein sources such as lean meats, poultry, fish, and tofu.

Low Carbohydrates

Carbohydrate intake is limited to around 5-10% of your daily calories. This means drastically reducing or eliminating foods high in carbohydrates, such as bread, pasta, and sugary snacks.

The Unique Connection Between Chiropractic Care and a Keto Diet

While chiropractic care and a keto diet may seem unrelated, they complement each other exceptionally well. Here’s how the combination can enhance your overall health and well-being.

Enhanced Healing and Recovery

Chiropractic care promotes proper spine alignment, allowing optimal nerve function and communication between the brain and the body. Combined with a keto diet, which reduces inflammation and supports cellular repair, this combination can significantly enhance healing and recovery.

Accelerated Weight Loss

Both chiropractic care and a keto diet have been linked to weight loss. Chiropractic adjustments can increase metabolism, improve digestion, and enhance blood flow, leading to more significant calorie burn. On the other hand, the keto diet promotes fat burning and reduces cravings, making it easier to achieve and maintain a healthy weight.

Increased Energy and Mental Clarity

The ketogenic diet provides a steady source of fuel for the brain through ketones. This can increase mental clarity, improve focus, and enhance energy levels. When paired with chiropractic care, which can improve nerve function and reduce stress levels, the combination can result in heightened cognitive performance and overall vitality.

Improved Mental Health

All of the above benefits combined can lead to improved mental health. It’s well-known that physical and mental health are directly correlated, and having one in good shape directly influences the other.

By focusing on your physical health, one of the added benefits that will naturally happen is your improved mental state and your happiness with yourself.

Is Keto Safe? Addressing Common Concerns

As with any dietary change, safety is a valid concern. The keto diet has been extensively studied and shown to be safe for most individuals when correctly followed and as long as there are no health conditions. However, it is always recommended to consult with a healthcare professional before embarking on any new diet or exercise regimen, especially if you have any underlying health conditions or are taking medication.

Additionally, incorporating exogenous ketones, supplements that provide readily available ketones to the body, can enhance the keto diet’s effectiveness. These supplements can help bridge the gap between transitioning into ketosis and experiencing its full range of benefits. When considering exogenous ketones, it is essential to choose high-quality, reputable brands.

Combining the Benefits of Chiropractic Care and a Keto Diet

Chiropractic care and a keto diet offer a powerful synergy that can transform your health and well-being. By improving spinal alignment, reducing inflammation, and promoting optimal nerve function, chiropractic care enhances the benefits of the ketogenic diet, resulting in accelerated weight loss, increased energy levels, and overall vitality.

If you’re ready to experience the remarkable benefits of this transformative duo, consult with a chiropractor and a registered dietitian to tailor a plan that suits your specific needs. Incorporate chiropractic care and a keto diet into your wellness journey today, and take the first step towards a healthier and happier you.

Contact us today to schedule an appointment with a top-rated chiropractor in California, and let’s transform your physical and mental health.

According to the WHO, low back pain is the leading cause of disability in the world, affecting over 600 million people. 

Of course, there are different levels of severity for those suffering from low back pain. Some people have debilitating bouts with it, while others can easily manage their pain. 

Whatever type of back pain you find yourself with, it’s essential to know how to manage it. This post will give tips for preventing and dealing with low back pain symptoms.

You don’t have to accept the pain as a fact of life. You can do plenty of treatments, stretches, and other exercises to prevent the worst, so keep reading and put your lower back pain in the rearview mirror.

Poor Posture Correction

One of the biggest causes of low back pain is something we do to ourselves daily. If you constantly walk around or sit at your desk with poor posture, it will eventually start causing you pain.

Correcting poor posture can prevent some of the long-term effects of low back pain. It’s essential to keep your spine as straight as possible and avoid slouching.

If lifting something, bend at the knees instead of the waist. When twisting from side to side, rotate your hips to avoid wrenching your back. 

Ergonomics and Work Care

A quarter of all Americans spend at least eight hours sitting, many of whom are doing so at an office, usually in front of a computer. The conditions of your office workspace have a massive effect on how your back feels. 

Poor ergonomics can lead directly to low back pain. If you’re hunched over in your chair or craning your neck down at your computer monitor, it affects everything and creates a ripple effect down your lower back. 

It’s not just about your posture at work, however. Your employer must provide ergonomically sound equipment to support your overall health, including your back. Chairs with back support, monitor stands, and suitable desks are all essential for proper ergonomics.

Stretches for Low Back Pain

If you find yourself dealing with lower back pain, there are some stretches you can do to both alleviate the pain and strengthen the area. Plenty of muscles in your back extend in various directions, so you must combine stretches to enhance them.

Some of the most basic low back pain exercises include:

• Laying on your back and slowly pulling your bent knees towards your chest.
• A spinal twist involves laying on your back with your arms stretched out, pulling one bent knee up, moving it towards the floor on the opposite side, and repeating with the other knee.
• Lying on your stomach with your arms outstretched, lift your arms and legs off the ground.

Doing a few reps of these stretches takes only a few minutes of your day and works wonders for your lower back.

Exercises to Try

Less than 25% of the American population meets the requirements for aerobic and muscle-strengthening exercise set out by the CDC. How much you work out directly affects how strong your back muscles are.

It’s not just specific back exercises that you should be doing, however. Your cardiovascular workouts can significantly affect your lower back health, too. Running or walking daily will strengthen your back and provide other health benefits. 

Core exercises will also help you strengthen your back. One of the best exercises for back pain is the bird dog.

To do it, kneel with your knees hip-width apart and your hands on the ground, shoulder-width apart. Keeping your abdominal tight and your weight centered, extend one arm in front of you and the opposite leg behind to form a straight line. Hold this for 5-10 seconds, then return to kneeling and do the same with the other arm and leg.

Diet and Sleep

Staying in good shape will help reduce back pain as well. The more fat you carry, the more strain it puts on your back, so taking on a healthy diet with the proper nutrients will go a long way.

By accounting for bone health in your diet, you can add density to your bones and strengthen your back. Eat foods with lots of calcium, phosphorus, and vitamin D.

Many people wake up with back pain, which often has much to do with sleep positions and quality. How you position your body when you sleep can significantly affect your back. In particular, sleeping on your stomach unnaturally arches your back, leading to significant lower and middle back pain.

Hot and Cold Treatment

If it’s a lower back injury you’re dealing with, a bit of a different process is involved. Of course, you should seek treatment from a chiropractor, but in the immediate aftermath, you must apply ice and heat to the area.

The ice will help reduce swelling and inflammation, while the heat can relax those tight muscles. Heat is also helpful in dealing with chronic low back pain.

 

See a Chiropractor

If you want to stop low back pain in its tracks and restore muscle balance, seeing a chiropractor is your best bet. Chiropractic care has countless benefits for low back pain, including reduced pain intensity, less disability, and less need for pain medication.

Getting the proper treatment for your specific type of back pain, whether its root cause is sciatica, injury, arthritis, or osteoporosis, is essential for your recovery. If you’re near Visalia, Horine Chiropractic is your best bet.

As one of the top-rated chiropractors in the area, we can help you manage and reduce your back pain with the proper treatments. Contact us today to schedule an appointment and take care of your back.

Are you struggling to fall asleep or stay asleep each night? Sleep deprivation can wreak havoc on your hormones, dampen your mood, and disrupt your mental and physical performance.

Sleep quality affects every aspect of your life, including your daily activities. Long-term sleep deprivation can lead to serious health problems, including heart disease, stroke, and diabetes.

If lack of restorative sleep affects your quality of life, you should know what affects sleep and why.

Here’s a look at 14 factors affecting sleep quality.

1. Room and Body Temperature

The temperature of the room matters when it comes to sleep. If it’s too warm, it may be harder for you to fall asleep.

The optimal temperature for sleep is approximately 65 degrees Fahrenheit. Your body temperature also affects your sleep quality. A lower body temperature may help you fall asleep faster and sleep more soundly.

To cool down before you sleep, take a cool shower, use a cooling mattress pad, or turn on the air conditioner or fan. Sleep in light, breathable fabrics that will keep you more relaxed throughout the night.

2. Caffeine Consumption

A caffeine boost may be just what you need to start your day. However, caffeine too late in the day can lead to sleep issues and a restless night.

The caffeine from coffee, tea, energy drinks, and chocolate raises your adrenaline and cortisol levels. This can elevate your blood pressure and keep you tossing and turning during the night.

Too much caffeine can lead to restlessness, abdominal cramps, frequent urination, and more. If you’re consuming caffeine in the afternoon or evening and have trouble sleeping, try avoiding it for six or more hours before bed.

3. Physical Pain

Pain drains the body and is exhausting to the mind. It can make it harder to fall asleep and stay asleep.

Common sleep disrupters include back pain, neck pain, aching joints, and headaches. The first thing to do is see a doctor or chiropractor to assess the root of your pain and identify possible solutions.

You may need a better mattress for your bed or a pillow that supports your neck. Proper spine alignment is essential for someone with back pain issues.

Some people find excellent pain relief in chiropractic care. Before you accept a prescription for pain medication, explore other solutions that may help you feel and sleep better.

4. Stress

Stress may be the culprit if you lose sleep because you’re worrying about work, school, or family problems. Worrisome thoughts can keep you up at night.

Stress affects you mentally and physically, leading to an elevated heart rate, high blood pressure, and high glucose levels. When the body is stressed and sleep-deprived, relaxing and getting a good night’s sleep is difficult.

If stress keeps you awake, try establishing a relaxing bedtime routine. Taking a bath or shower, shutting down electronics, and reading or listening to music may help you relax.

5. Alcohol

Many people turn to alcohol to help them fall asleep more easily at night. It may help you fall asleep quickly but won’t help you sleep soundly.

Drinking alcohol before bed can disrupt your sleep cycle. You may wake up during the night and have trouble getting back to sleep.

For a better night’s sleep, avoid drinking alcoholic beverages a few hours before bed. You’ll sleep better and won’t regret it in the morning.

6. Snoring

Snoring is a common problem that can prevent you from getting the sleep you need. It occurs when airflow vibrates against the tissues of the throat.

The causes of snoring range from being overweight, poor sleep positions, nasal problems, sleep deprivation, or alcohol consumption. Snoring may also be a sign of sleep apnea.

People with sleep apnea stop and start breathing as they sleep. If snoring wakes you up, talk to your doctor about sleep apnea.

Some tips to reduce snoring include:

• Losing weight
• Sleeping on your stomach or side
• Treating nasal congestion
• Avoiding alcohol before bed

7. Sleep Disorders

Sleep disorders are medical conditions that affect your ability to sleep. They can affect both the quality and duration of sleep.

Some common sleep disorders include:

• Insomnia
• Restless Leg Syndrome
• Sleep Apnea
• REM Sleep Behavior Disorder
• Narcolepsy

Sleep disorders are caused by physical, lifestyle, or neurological factors. Treatment and regulation of sleep disorders depend on the condition and cause.

Sleep apnea is a significant cause of disrupted sleep. Common symptoms of sleep apnea include:

• Snoring
• Trouble concentrating
• Daytime fatigue
• Memory problems
• Headaches
• Mood swings

If you’re dealing with these symptoms, ask your doctor about getting tested for sleep apnea.

8. Exercise

Sedentary behavior during the day can affect sleep quality at night. Moving your body throughout the day can lead to a better night’s sleep.

Exercise helps regulate your circadian rhythm, also known as your sleep-wake cycle. Staying active during the day can help you relax more quickly, sleep better, and wake up at the appropriate time.

Exercising two to three times a week will help you look, feel, and sleep better.

9. Your Pre-Bed Habits

Do you stay up late working, scrolling social media, or watching TV? If so, it could be affecting your quality of sleep.

Eating and drinking before bed can also lead to sleep issues. What you do an hour or two before bedtime can play a huge role in how well you sleep.

Changing your bedtime routine can help. Consider:

• Avoiding screens 30 to 60 minutes before going to bed
• Avoiding late-night meals or snacks
• Trying relaxing breathing exercises, reading, or listening to soft music
• Drinking soothing herbal tea instead of coffee or alcohol
• Going to bed at the same time each night

Going to bed at different times throughout the week confuses the body’s circadian rhythm and disrupts sleep. Going to bed and waking up at similar times each day helps keep the body’s natural rhythm in sync.

10. Your Diet

A midnight snack may sound like a good idea, but you might regret it later. Eating late at night will not help you sleep.

Higher fat and caloric intake at night makes it harder to reach REM sleep. Eat regularly during the day and avoid any heavy meals or snacks in the hours leading up to your bedtime.

11. Anxiety and Depression

Many emotional factors can affect sleep. When your mind is racing with worried thoughts, restorative sleep isn’t a possibility.

Anxiety and depression often result in disrupted sleep patterns. A chaotic mind makes it hard to reach REM sleep.

If you think you may be suffering from anxiety or depression, get help. There are excellent treatments available to help you feel and sleep better.

Talk to your doctor to learn about the options.

12. Blue Light Exposure

Checking emails or watching videos on your phone before you sleep isn’t the best plan for a good night’s sleep. The blue light your phone emits can disrupt your sleep-wake cycle and interfere with the quality of your sleep.

Blue light lowers the body’s natural melatonin production, preparing you for sleep. Avoid staring at your phone or TV, and keep your room dark to help prepare your body and mind for sleep.

13. Insomnia

If you struggle to fall asleep night after night, no matter what you do, you may have insomnia. People with insomnia have long-term difficulties falling and staying asleep.

They may toss and turn throughout the night. They may become agitated because they need sleep, but their body won’t cooperate. Insomnia can be caused by physical problems like pain or emotional issues like stress or anxiety.

A poor sleep environment, chronic pain, alcohol use, excessive napping, or emotional issues can make insomnia worse. If you struggle to fall asleep regularly, talk to your doctor about the options for treating insomnia.

14. Naps

A long nap in the afternoon may be a welcome relief. But if it is too long, it can affect one’s ability to fall asleep at night.

Keep your afternoon nap to no more than 20 minutes. This can help revive you and provide a burst of energy. For many people, waking up from a nap is difficult, especially if you’re not sleeping well at night.

Set an alarm, and don’t oversleep if you take an afternoon nap. Take a nap if your body needs it, but don’t overdo it.

Keep your naps short, try to go to bed, and wake up at approximately the same time each day. Once your sleep becomes more regulated, you may not need a nap.

Factors Affecting Sleep

Are you longing for a better night’s sleep? Quality sleep is essential for keeping you going throughout the day.

Sleep restores the body, soul, and mind, and it’s something you can’t live without. If you suffer from headaches, chronic neck and back pain, or other physical symptoms that keep you awake, we can help!

There are so many possible factors affecting sleep. Chiropractic care may be the answer you’re searching for.

Dr. Russ Horine provides excellent chiropractic care in the Visalia area. We would love to help you feel better and get a better night’s sleep.

Contact Dr. Horine today to schedule an appointment.

Studies show that between 18% and 26% of all adults will suffer from shoulder pain, which can limit some of their daily activities and result in a lower quality of life.

Some will choose to ride out the pain, hoping they slept wrong. But if you have shoulder blade pain that won’t go away, you need help. 

Some might opt for a medical doctor and get pain meds and even an invasive treatment. Yet, there are many good reasons to seek chiropractic care instead.

Read on to learn more about why you should consider visiting a chiropractor. 

1. Pain Relief

Shoulder problems can be pretty painful. From a pinch to a strained muscle, someone struggling with shoulder pain will feel it time they even attempt to move their body. 

Visiting a chiropractor can help address the shoulder pain you’re experiencing. Often the best part of having a chiropractor treat your pain is that you can do without an invasive treatment like surgery. You can also avoid the use of narcotic pain medication for treatment. 

The chiropractor can pinpoint what’s creating the pain in your shoulder blade and develop a treatment plan to address it. 

2. Rehabilitation of the Shoulder

The first thing a chiropractor will want to do is to pinpoint what’s causing the pain you’re experiencing. 

Once they’ve done that, they can begin a treatment protocol and rehabilitation of the shoulder. 

The chiropractor may work on muscles, tendons, and ligaments in and around the shoulders to strengthen them. As these get stronger, so does your shoulder joint. 

The stronger the joint, the less likely you’ll feel that same pain level. 

Some people even visit a chiropractor as part of their rehabilitative care following a surgical procedure or an accident in which the shoulder was injured. 

3. Alternative to Medication

You might already recognize that if you go for an appointment with your family doctor, you’ll leave with some form of pain medication. While it might relieve symptoms, it won’t address what’s causing your pain. 

Chiropractic care is an intelligent alternative to pain medication. The chiropractor will work to find the source of the pain you’re experiencing. You can avoid the need for pain medication by using chiropractic treatments instead. 

Whether you have a pinched nerve or a muscle issue in your shoulder, the chiropractor can use pinpointed treatment to eliminate the problem, strengthen the shoulder, and alleviate the pain.

4. Better Sleep

You probably already know how hard it can be to find a comfortable sleeping position when you have an injured or aching body part. When your shoulder blades hurt, you will feel it anytime you move your arms or rest on your shoulder. 

You can rest more comfortably with chiropractic care addressing the issues with your shoulder blade.

Whether the issue you have is related to your shoulder joint, nerves, or muscles in the area, the chiropractor can pinpoint the cause of the pain and create a treatment plan to help you sleep better when your head hits the pillow.

5. Improve Posture

This might feel like a childhood flashback to an adult telling you to stand up straight. The chiropractor can help improve your posture by addressing the problems with your shoulder blades. 

You might be surprised to learn that poor posture is one of the most common causes of shoulder blade pain. 

When your Posture isn’t good, your shoulders roll forward, your head and neck roll forward, and your head hangs forward. This puts tremendous strain on the muscles across your back and around your shoulder blades. 

Strengthening the muscles across the back to work on Posture can significantly impact your Posture and shoulder blades. 

6. Better Understanding of the Causes of Your Shoulder Pain

You might have woken up one day to find this severe pain in your back around the shoulder blades. You may have had the pain ongoing for a while. Either way, in many cases, the patient can’t pinpoint why they’re suffering from the awful pain. 

The chiropractor better understands the anatomy of your shoulder blade area and can help you figure out what has created this discomfort. 

If you’re doing something that aggravates your shoulder blades, you can address it. Your chiropractor can help create a treatment plan to heal and strengthen it.

7. Prevention of Further Problems

An essential part of treatment with a chiropractor involves prevention. 

Once the chiropractor pinpoints the issue, they can work to prevent it from continuing to reoccur. 

Often, the muscles need treatment to get stronger and better handle the movements in your back, shoulders, and spine. 

Not only can chiropractors provide treatments, but they can also prescribe ways to better care for shoulder blades at home. 

8. Chronic Pain Issues

If you suffer from chronic pain in your shoulder blade area, you know how impactful and debilitating it can be in daily life. 

Chronic pain can be hard to manage, especially without pharmaceutical treatments. 

A chiropractor specializes in addressing the causes of this kind of pain and helping to alleviate it. Once the cause of the pain is identified, the chiropractor can work for relief and then strengthen and prevent future problems.

9. Reduce Inflammation

You might be surprised to learn that you can suffer from Inflammation in the shoulder blade area of your back. Inflammation in your body is a sign that something isn’t right. 

It can also be a source of pain and cause more limited mobility. 

The chiropractor can do manual treatments across the shoulder blade area to reduce The present inflammation and help prevent its return. 

10. Improved Range of Motion

Anyone suffering shoulder blade pain will understand how difficult it can feel to move their upper body because of it. 

With shoulder blade treatment, the chiropractor can work to strengthen all the muscles supporting the shoulder blades. As the area gets stronger from treatments, your range of motion also improves. 

Once your range of motion improves, so do all the interconnected parts of your body work better together. 

11. Noninvasive Treatments

There’s an adage that when you ask a surgeon whether you need surgery, they will likely tell you that you do. They are in the business of invasive treatments. 

While there are some situations where surgery can’t be avoided, a chiropractor is in the business of noninvasive treatments. 

A noninvasive approach means no risk of infection and additional healing time because of surgery. It can also mean avoiding narcotics for further pain. 

A noninvasive approach can speed up the healing of issues in your shoulder blades and help you avoid the other problems that come from surgery.

12. At-Home Care Options

One thing a chiropractor can do for you is help you take care of shoulder blade treatment at home, too. 

So, in addition to the hands-on care you get from the chiropractor, they can help with exercise and range-of-motion treatments that you can utilize at home to continue improving the health of your shoulder blades.

13. Improve Joint, Balance, and Mobility Health Overall

The reality is that your shoulder blades and all that connect to them don’t stand as separate entities in your body. They connect and impact your ability to move and support your head and neck. 

Your arms, shoulders, and spine are all impacted by the health of your shoulder blades. 

When you get treatment from a chiropractor to improve the health of your shoulder blades, you also enhance your other joints, balance, and overall mobility.

Choosing a Qualified Chiropractor

Of course, once you seek out chiropractic care, you want to find a provider you are confident and comfortable with. 

One of the best ways to find a chiropractor you will like is to ask friends and family if they already see someone. You can learn firsthand about their experiences and treatment. 

You can also read online reviews about your chiropractor. Remember to look at trends in the comments when reading online reviews. 

Another good way to get to know a potential chiropractic caregiver is by spending time on their website. You can usually get a good feel for their office and patient experience.

You can also learn more about their areas of expertise and how they approach treatments. Often, a chiropractor’s website will also have additional treatment information. 

Treat Your Shoulder Blade Pain

There’s no reason to continue to suffer unnecessary shoulder blade pain. A chiropractor can treat your pain and improve your overall quality of life. 

If you’re interested in learning more about treating your shoulder blade pain, we can help. Please schedule an appointment today so we can help you work towards being pain-free.