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All Posts Tagged: MID BACK PAIN

Resolving the causes and effects of back pain – Active Release – Dr Mark Kemenosh and Associates

Link to original content – http://activerelease.com/news.asp

Resolving the causes and effects of back pain – Active Release Technique – Dr Mark Kemenosh and Associates

One of the most common injuries that ART® providers treat, indiscriminate of their work setting, is lower back pain. Accordingly, it’s no surprise that lower back pain is the most commonly recorded musculoskeletal disorder. In the United States alone, it is the culprit of $100-200 billion in medical expenses each year. 80% of the U.S. population is affected by back pain at some time in their life. The high prevalence of back pain has enabled us at Active Release Techniques® to spend a lot of time studying the causes and most effective treatment protocols for each individual cause.

Back pain results from a wide array of working circumstances including heavy or repetitive lifting, over-reaching working in an awkward posture, and remaining bent over or seated for too long, just to name a few. These tasks create scar tissue, which causes pain, weakness, and reduced range of motion. Because of the large variety of behaviors causing back pain, cases of back-related MSDs can be found in nearly any workplace setting, from offices to factories. Whether the activity causing the pain is sitting, reaching, or lifting, pain origination is frequently linked to doing any of these activities with an awkward posture. Additionally, as people age, their incidence of back pain rises as does the cost, which increases at a greater rate due to the increased time, medication, and procedures necessary for their recovery.

Sitting puts twice as much stress on your back as standing, and when you slouch that stress is compounded. Further, sitting in a slouched position over-stretches the ligaments in your back. Not only do sitting and slouching add stress, they also prevent nutrients from getting to the discs in your spine. Excessive sitting can also cause pain in your hips and pelvis because it tightens and shortens the tendons in that region, placing even more pressure on the lower back. Pain resulting from maintaining an awkward posture, such as crouching or bending for an extended period of time, is often caused by some variation on this same reasoning.

Back pain as a result of heavy or repetitive lifting is also frequently a function of lifting with an awkward or incorrect posture. The weight being lifted adds additional stress to the spine, and awkward posture exacerbates the issue by causing muscles, tendons, or ligaments to over-stretch or tear.

So many of the things we do every day can build up scar tissue over time and cause back pain. Luckily, ART® can help, not only to relieve your pain and release your scar tissue, but also, through our onsite wellness programs, suggest things that you can do to prevent that scar tissue from building up in the first place.

Link to original content – http://activerelease.com/news.asp

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Atrophy of gluteus maximus among women with a history of chronic low back pain

Saw a nice article recently post from our neighbors over at Department of Physical Therapy, Thomas Jefferson University, Philadelphia, Pennsylvania, 2 School of Health and Rehabilitation Sciences, The Ohio State University, Columbus, Ohio, 3 Department of Biomedical Education and Anatomy, The Ohio State University, Columbus, Ohio.

Article Title: Atrophy of gluteus maximus among women with a history of chronic low back pain

Methods:  For this case-control study, we analyzed medical history and pelvic computed tomography (CT) scans for 36 female patients with a history of chronic LBP, and 32 female patients without a history of LBP. Muscle cross-sectional area of gluteus maximus was measured from axial CT scans using OsiriX MD software, then was normalized to patient height, and used to compare the two groups. The number of back pain-related medical visits was also correlated with gluteus maximus cross-sectional area.

Conclusions: This research demonstrated a previously only minimally explored relationship between gluteus maximus cross-sectional area and LBP in women. Further research is indicated in individuals with varying age, sex, and LBP diagnoses.

Direct Link: http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0177008

Take away ideas from this study in a nut shell:  

This research confirmed Thomas Jefferson’s Physical Therapy Researchers hypothesis that Glute Max atrophy would be greater in individuals with chronic LBP. Further research is indicated on Glute Max CSA in individuals with varying age, sex, and LBP diagnoses. Research on the potential impact of exercise interventions targeting GM in individuals with chronic LBP is also indicated.

If you are struggling with low back pain, we can almost always help! We combine chiropractic, active release, home exercise programs and much more to the treatment of all types of back pain. Give us a call at 856.228.3100 for more information or send us an email a the link below!

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How come your office works so well with other doctors? We were trained this way!

One of the hallmark reasons most of the associates here at Dr. Mark Kemenosh and Associates are excited to work on this team is because we do our best to adhere to the mantra of “do best by the patient”.  As you can see on this article from our alma mater, the National University of Health Sciences further down, one of the fundamental lessons we learned was to treat the conditions you can treat and to refer out, ask for help, or even further research who can help the occasional issue we run into here at the offices.

At NUHS in Chicago, we had a pathologist on staff who was an MD and often times another MD and DO who floated around our clinic a few days each week.  This helped introduce us to many different treatments and helped us to always remember that the answer may not always be purely Chiropractic oriented.  We know that the future of better patient care is integrated healthcare and we do our best to help that process along at this office.

Just recently I received an email that a new MD would be helping out at our whole health clinic in Lombard, IL, please see the title and link below!

NUHS Whole Health Center welcomes Asad Zaman, M.D., to its clinical staff

Link:  http://www.nuhs.edu/news/2016/12/whole-health-center-welcomes-asad-zaman,-md,-to-its-clinical-staff/

So when you look around our website and notice that often times our office is sent referrals from pediatricians, orthopedics, family practice doctors, and many more, you can rest assured that we have earned the trust and respect of many in our field.

If you have questions or need help with issues that are holding you back, please give our office a call at 856-228-3100 or fill out a contact us request at the link below!

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Dr Mark Kemenosh – ELDOA Method – Colorado seminar this past weekend

Dr Mark Kemenosh and his daughter Jill Kemenosh, our future Pilates guru at the office both traveled to Colorado this past weekend to become certified in the Level 1 ELDOA Method which Dr. Mark started to do earlier this year when he studied under Guy Voyer, a DO who started the manual technique commonly referred to as “Joint Pumping”.  Dr. Kemenosh was exposed to Dr. Voyer who spoke at the Titlelist Performance Institute Wolf Golf Classic in late 2016 on the topics of articular joint pumping and the ELDOA method which has started to take fire in the golf training world.

Some of the techniques in the ELDOA method are greatly centered around techniques to help with injury prevention, reduce joint inflammation and arthrosis, delay disc degeneration, increase disc hydration, and to even possibly normalize disc bulges.

Here is some information from the ELDOA Methods webiste:

The ELDOA exercises and Myofascial Stretches are specific techniques created by world renowned osteopath, Guy VOYER DO. ELDOA METHOD Classes are semi private group classes organized by certified ELDOA/MFS Instructor, Stephanie McCusker, who uses a combination of these techniques as well as other Somatraining techniques to deliver the most beneficial sessions possible. The ELDOA METHOD classes were founded in Los Angeles, CA and are now being offered here in Auckland, NZ. These Classes are not based on a formula. Every class is designed to respect the proper progressions and order of the techniques as taught by Dr. Voyer to ensure quality. These classes will vary depending on the needs of those participating. There will be an intentional goal set for each designated class and will be ever changing to continually challenge each individual while encouraging their overall improvements.

BENEFITS OF ELDOA METHOD Classes

ELDOAs and Myofascial Stretches are very specific and complex techniques that require strong attention to form and correct progressions. Everyone will benefit from the effects of ELDOAs and MFS but each person is different and without proper instruction and help from a Certified ELDOA/MFS Instructor, these techniques will not be as effective. By attending the classes, you not only receive instruction from a certified instructor but the full hour dedicated to stretching enhances the many benefits including:

  • Normalize Disc Bulges
  • Reduced Degrees of Scoliosis
  • Increased Flexibility
  • Improved Muscle Performance and Tone
  • Normalization of Visceral Function
  • Reduced Stress
  • Injury Recovery and Prevention
  • Reduced Joint Inflammation and Arthrosis
  • Delayed Disc Degeneration
  • Increased Disc Hydration
  • Increased Blood Flow
  • Improved Posture
  • Relief of Chronic and Acute Back Pain
  • Relief of Neck and Shoulder Tension
  • Improved Awareness and Overall Wellbeing
  • Improved Recovery Time for Sports and Training
  • Reduced Forward Head Posture

**DISCLAIMER**

The ELDOA METHOD classes and website are not meant to diagnose or offer medical advice.  Do not rely on the information provided as an alternative to medical advise from your doctor or other registered health care providers. If you have specific questions about any medical matter, please consult your physician or professional health care provider. All those with a chronic/acute injury or medical condition who wish to attend the ELDOA METHOD Classes must first receive clearance from their doctor or registered health professional prior to participation.

Here are some pictures from Dr. Mark and Jill’s seminar!  There might be videos to come but they couldn’t easily email those back to home base here in South Jersey!

Just like Pilates, we feel that the ELDOA Methods will greatly benefit our patients suffering with spine related issues and even more so with core stability and strength!  Both Pilates and ELDOA are very core-centric types of exercise for correcting and improving posture and the resting nature of the joints surrounding spine.  If you have questions about your issues or need to have questions answers, feel free to call us at 856-228-3100 or email us below!

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New guidelines outline how to handle back pain – American College of Physicians say the first line of therapy should be non-drug treatments

From the CBS News Review:  

New guidelines from the American College of Physicians say the first line of therapy should be non-drug treatments. For pain lasting less than three months, those include heat wraps, massage, acupuncture and spinal manipulation (hey, that is what we do here at the office, combined with Active Release Technique). The authors stress that clinicians should avoid costly and potentially harmful treatments like narcotics.

For pain lasting more than three months, treatments include stretching and strengthening exercises, tai chi, yoga, acupuncture, and mindfulness techniques like meditation to relieve stress.

If those fail, anti-inflammatories such as ibuprofen should be considered first, then medications that can dull nerve pain, like tramadol or duloxetine.

“Some of these treatments such as yoga or massage are often offered outside the traditional healthcare system,” said Dr. Steven Atlas of Massachusetts General Hospital, who wrote an editorial about the guidelines.

“Some of these guidelines may be a shot across the bow to insurers to say that maybe we should be covering them better,” Atlas said.

From the Wall Street Journal Review:  

The new guidelines could influence how doctors treat patients with complaints of back pain. They are an update from 2007’s and include a review of more than 150 studies. Recommendations were broken down into acute and subacute lower back pain, which is pain lasting less than 12 weeks, and chronic pain, which is pain lasting more than 12 weeks. They don’t apply to radicular low back pain, sometimes referred to as sciatica, which is caused by compression of the nerves in the spine and can result in leg pain.

For acute and subacute pain, the guidelines recommend nondrug therapies first, such as applying heat, massage, acupuncture or spinal manipulation, which is often done by a chiropractor. If a patient requests drugs, the first line of treatment should be nonsteroidal anti-inflammatory drugs (NSAIDS)—over-the-counter, such as Advil, or prescription, such as celecoxib (brand name Celebrex), or muscle relaxants, such as cyclobenzaprine (brand name Flexeril).

Links to Articles:  

Wall Street Journal:  https://www.wsj.com/articles/no-drugs-for-back-pain-new-guidelines-say-1487024168?mod=e2tw

CBS News:  http://www.cbsnews.com/news/new-guidelines-how-to-handle-back-pain/?ftag=CNM-00-10aab7e&linkId=34463543

Questions about what we can and can’t help out with?  Feel free to call us at 856-228-3100

OR

Email us on our Contact Us Page!  

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Very nice summation about Chiropractic Medicine on Johns Hopkins website

Just like Harvard Health did earlier in 2016, Johns Hopkins website has updated it’s basic information about Chiropractic Medicine.  While we are a bit more partial to the write up over at Harvard which seems a little more evolved on what modern Chiropractors do, both write ups are much better than the vague pages they had prior to 2016.

Here is a few lines from the web site:

“With use of manual manipulation of the spine, chiropractors believe they can improve a person’s health without surgery or medicine. Some chiropractors also prescribe exercises to do at home. Chiropractors may do lab testing, diagnostic imaging, and other testing. Some also practice nutrition and complementary medicine.”  

Below are both links, starting with Johns Hopkins and followed by Harvard Health.

Link:

http://www.hopkinsmedicine.org/healthlibrary/conditions/complementary_and_alternative_medicine/chiropractic_medicine_85,P00177/

Link:

http://www.health.harvard.edu/pain/chiropractic-care-for-pain-relief?inf_contact_key=cd3df7fb1bc932636c26c98ec9f77b669326fbb8a84664eeb96b5eb28d57211b

We also recently updated our CONTACT US page at the following link:

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If there is something you need to ask about, please let us know via email above!

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Medical News Today – Acid Reflux – Diet Diet Tips for GERD: Foods to Eat and Avoid

Great review article popped up on my Twitter feed a few days ago with some great diet recommendations for dealing with GERD.  GERD is commonly agreed upon to be problematic in about 20 percent of the North American population.  Gastroesophageal reflux disease (GERD), also known as acid reflux, is a long term condition where stomach contents come back up into the esophagus resulting in either symptoms or complications.  Symptoms include the taste of acid in the back of the mouth, heartburn, bad breath, chest pain, vomiting, breathing problems, and wearing away of the teeth.

When the symptoms of GERD occur more than twice a week for a period of more than 3 weeks, it is considered to be a chronic disorder.

Check out the following tips over at Medical News Today:

http://www.medicalnewstoday.com/articles/314690.php?utm_campaign=trueAnthem:+Trending+Content&utm_content=5852b2c204d3012d5ffc4b1b&utm_medium=trueAnthem&utm_source=twitter

When foods that trigger GERD are avoided, it greatly helps to improve our patients quality of life, usually by helping them sleep with less acid reflux / GERD symptoms.

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So what makes my back stiff and painful even if I try to protect my back?

So what makes for a stiff back?

– Prolonged sitting/ slouching, not limited to long commutes, hunched over a computer, and sitting on the couch!

– Improper lifting techniques, so many people say “lift with your legs” but do not really know that it means squatting down to pick something up.

– Poor exercise techniques, you have to move for the discs in your spine to be provided with nutrients, so just sitting still is usually not a great idea unless you have an actual injury or event that requires rest.

– Arched back while planking or performing squats and deadlifts.  The spine should always be in a neutral position, this even includes the neck!

– Too much focus on working out the chest and arms.  If the pecs and biceps muscles are overly developed without proper development of the posterior muscles that oppose those groups, this usually results in the shoulders, lower neck, and upper back becoming over worked.

 

– – -What are some things I can do at home to help this stiff back? – – –

Cat / Camel:  The cat/ camel is a floor based exercise done out of the quadruped position and allows for the entire thoracic spine to be worked at once.

– Start positioned on the ground on your hands and knees with your chin retracted

– Hands should be at shoulder width apart, and knees at hip width apart

– Take a deep breath in and arch your back, and hold this position for a count of 5 seconds to start and add time as your ability to hold the position without pain increases

– Slowly exhale and allow your mid back to sag, hold this position for a count of 5 seconds to start and add time as your ability to hold the position without pain increases, make sure to maintain chin retraction and do not go into neck extension

– This counts as one rep, each set should include between 8-12 reps

cat-camels-stiff-back-dr-kemenosh-dr-gross-glen-oaks-health-and-spine

Child’s pose: Child’s pose is good stretch that ties in the thoracic spine with the upper extremities.

– We prefer to use a yoga ball (aka Swiss ball) to get a better stretch, and it helps you to avoid lumbar flexion (ie the low back flexing forward towards the thighs).

– If you don’t have a yoga ball you can use a chair or couch, or use the floor.  If at any time you experience any shoulder or low back pain stop the exercise.

– Start by kneeling with your hands on the stability ball

– Allow your mid back to relax and slightly sag while maintaining chin retraction and a neutral cervical spine (keep your neck in a comfortable, straight position).

– Hold this position for as little as 5 – 10 seconds when you are starting out, but with some practice, it is common to hold this position for 30 – 40 seconds.

childs-pose-yoga-ball-dr-kemenosh-dr-gross-glen-oaks-health-and-spine

These are simply tips for a stiff back and should NOT be considered to be medical advice.  If you are having back pain and need some help getting yourself back to normal, please feel free to give the office us a call! 

Dr Mark Kemenosh and Associates – South Jersey Chiropractors – 856-228-3100

All of our Chiropractors are certified in Active Release Technique!

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Hey South Jersey Trail Runners – Google Maps is Mapping Hiking Trails with a 50 Pound Backpack

Remember the Google Cars that drove around just about every major highway and roadway in the United States and Canada.  Well now they have taken it to another level and are hikiing major trails in the USA and Canada with backpackers wearing a 50 pound pack that takes several pictures as they and tags them with GPS coordinates at the same time.

google-maps-hiking-trail-back-pack-appalachain-trail google-trail-hike-back-pack-guy google-street-view-hiker-back-pack-mapping-trails google-trail-hike-back-pack-guy-at-grand-canyon google-maps-hiking-skiing-mapping-ski-lifts-backpack google-mapper-marantz-new-york-city-north-jersey-goog-maps

Google Maps – Hiking Trail Pack System

Need to know more, about this awesome setup?  Check out the following article at http://appalachiantrail.com

Original Story:  http://appalachiantrail.com/20160331/google-maps-is-now-mapping-hiking-trails/

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Stop Sports Injuries: Keeping a Balance in Youth Sports Participation

We love when articles like this are posted on StopSportsInjuries.org discussing student athletes and year round specialization in one single sports.  While the idea behind this thought is that it best specializes the young athlete for optimal sport performance, it does not protect them against sports specific injuries very well and may even push them into a sports specific overuse injury in some cases.  We urge all parents to read this fantastic article by Kate Carr from Safe Kids Worldwide published at Stop Sports Injuries!

Link:  http://www.stopsportsinjuries.org/STOP/Blog/Posts/Keeping-a-Balance-in-Youth-Sports-Participation.aspx

 

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