Most injuries that cause back pain and stiffness are not forever. At Espinosa Family Chiropractic, we know that there is no written-in-stone method for a successful recovery from a back injury; each injury is unique and will require its own formula integrating physical therapy, nutrition and exercise. However, when it comes to rehabbing a specific injury, there are things to be avoided in order to give yourself the best chance of success. Bed-rest is therefore not your friend; one thing that most injuries share in common is reacting well to regular activity. For all but the most severe back injuries, we try to get you moving with low-impact aerobic activity as soon as possible. Other things you can do:
- Focus on core strength: keeping the stabilizing muscles conditioned is a great way to share the burden with those intervertebral discs in the lower back.
- Watch out for muscle atrophy: A chief side-effect of injury is that it limits our proclivity for activity. Staying sedentary contributes to muscle and joint weakness, and actually hinders the speed of your recovery.
- Stay as flexible as possible: activities like swimming are great because they promote active-stretching: a one hour session in the pool helps preserve range of motion in nearly every joint. If you are not inclined toward water, we can show you land borne stretches that will provide the same benefit.
- What to avoid: running, if possible, because of its jarring effect on joints. Being sedentary for too long; lumbar flexion and rotation activities; leg lifts and sit ups.
At our office in Sacramento, we utilize modalities including chiropractic adjustment, spinal decompression and lumbar traction to help you heal. After an evaluation of the state of your spine and a discussion about your limitations and health aspirations, we can help you get on the road to your most optimal recovery.
Dr. Raymond Espinosa, D.C.