At Broadway AT Yew Chiropractic & Massage, the most common issues we treat is lower back pain.  There are many causes of lower back pain, and the condition knows no boundaries as far as who can be afflicted by it. 80% of Canadians will at some stage of their lives have Low Back Pain (LBP).

While certain types of work and lifestyle are the most common contributors to the condition, anyone, of any age, weight, lifestyle or employment can experience it.  As well, anyone who suffers from other conditions of the spine can experience more pronounced lower back pain.

Symptoms of Lower Back Pain

The symptoms of lower back pain are fairly obvious, and can range from a constant dull ache in the lower back area, to sharp burning or shooting pains that begin in the lower back and travel downwards into the hips and legs.

Causes of Lower Back Pain

As mentioned above, lower back pain can afflict just about anyone, regardless of lifestyle.  The lower back is comprised of several structures that include vertebral bones, muscles ligaments, tendons, nerves, and soft tissues.  And all of these components are connected to other structures within the body.

Any time any one of the components within or connected to the lower back stops functioning correctly, the result can be lower back pain.  And while it can often be difficult to pinpoint the exact cause, at Broadway AT Yew Chiropractic & Massage, our Chiropractic Doctors and RMT’s practice ‘whole body’ natural medicine.  Treating the spine and anything connected to it, is the best way to successfully treat the symptoms.

Treatment Options for Lower Back Pain

Spinal Manipulative Therapy SMT is the BEST and MOST EFFECTIVE way to treat low back pain. This has been proved for decades via gold standard research and is now recognized throughout the world as such! There are many other treatment options available to people who suffer from lower back pain as well. At Broadway AT Yew Chiropractic & Massage, our Chiropractic Doctors and RMT’s will work with you to put together a treatment plan that includes both in-clinic treatments, and ‘homework’ – things you can do in the comfort of your own home, to reduce your symptoms.

Your treatment plan may include the following:

Chiropractic Adjustments

Chiropractic adjustment as mentioned is the most effective way to begin treatment for your lower back pain! Having the alignment of your spine in it’s natural position will help reset your body for the other treatments that are part of your overall treatment plan.

Massage

Along with Chiropractic adjustments, one of our RMTs will perform massage that will help to release the tight muscles of your back.  Our RMTs can tell you, most of their patients suffering from lower back pain, have extremely tight muscles and very often, muscle spasms.  Once these muscles have been released, they can return to proper function, thereby reducing your symptoms of lower back pain.

Stretching Exercises

One of the most important things you can do to maximize your treatment is to ‘do your homework’!  As part of your treatment plan, you will be prescribed a series of stretching exercises to be performed at home.  It’s vitally important that you perform these stretching exercises as prescribed, otherwise you may end up prolonging your lower back pain, and necessitating the need for more frequent visits to our clinic.

To start, try to do five reps of each of the following exercises.  As you become stronger, you can increase the number of reps.

Lunges

1. This is probably the most effective back stretch available (working on the ilio-lumbar psoas muscle)
2. Bend down onto 1 knee, while putting the other out in front out you about a full step.
3. Keep your back straight
4. Lunge forward from the leg down on the ground toward the foot outstretched in front of you, releasing in the anterior part of the hip
5. Hold a minimum of 30 seconds and switch legs. 2-3 on each side! Try to do daily if possible

Knee to Chest

1. Lie flat on your back, with knees bent and feet flat on the floor.
2. Pull one knee up to your chest and hold in place with your hands.
3. Press your spine to the floor, and clench your abdominal muscles.
4. Hold for five seconds.
5. Return knee to floor.
6. Repeat the steps with the other knee.

Bridge Stretch

1. Lie flat on your back, with knees bent and feet flat on the floor.
2. Tighten your abdominals and glutes.
3. With your head and shoulders relaxed on the floor, raise your pelvis toward the ceiling.
4. Hold for five seconds.
5. Lower your pelvis back to the floor.
6. Repeat.

Lower Back Rotational Stretch

1. Lie flat on your back, with knees bent and together, feet flat on the floor.
2. With your shoulders flat on the floor, roll your knees as far to the right as you can.
3. Hold for ten seconds, then return knees to start position.
4. Roll your knees as far left as you can.
5. Hold for ten seconds, then return knees to start position.
6. Repeat.

Cat Stretch

1. Position yourself on the floor as if you were a cat, with hands and knees on the floor.
2. Slowly arch your back, and hold this position for ten seconds.
3. Return to start position.
4. Flex your back in the opposite direction so that your stomach moves towards the floor, and hold this position for ten seconds.
5. Return to start position, and repeat.

Shoulder Squeeze

1. Sit on a chair or stool that doesn’t have arms.
2. Ensure you are sitting up straight.
3. Slowly roll your shoulder blades together.
4. Hold this position for ten seconds, then release shoulder blades.
5. Repeat.

Lower Black Flexibility Stretch

1. Lie flat on your back, with knees bent and feet flat on the floor.
2. Tighten your abdominals, and push your stomach towards the ceiling.
3. Hold the position for ten seconds.
4. Return to start position.
5. Tighten your abdominals, and push your lower back into the floor.
6. Hold the position for ten seconds.
7. Return to start position.
8. Repeat.

Tiger Pushups

1. Lie face down on the floor.
2. Slowly prop your head and torso up towards the ceiling, with your thighs, needs and feet still on the floor.
3. Hold for ten seconds.
4. Slowly roll your back so that your rear end is pointing up, knees are bent, and arms are flat on the floor.
5. Hold for ten seconds.
6. Return to start position.
7. Repeat.

As you can see, all of these stretching exercises are simple and shouldn’t cause you any discomfort.  In fact, our therapists are almost always advised that the patient’s symptoms begin to abate during these exercises.

How A chiropractor Can Help!

The best thing you can do for your back pain is to see a Chiropractor who are Spinal Care Experts! To be assessed and fully understand the cause of your back pain is critical. Not only for the relief of pain now but to prevent a return of LBP in the future! At Broadway AT Yew Chiropractic & Massage, we have been helping tens of thousands of patients in Vancouver and the Lower Mainland fix and manage their Lower Back Pain. We look forward to assisting you in any way that you need. Do not wait, get started today!