Your Choice For Active Release, Sports Injury, and Chiropractic Care

Schedule an Appointment, Call : 856-228-3100

Locations : Laurel Springs, Haddonfield, Mt Laurel, Somers Point, and Washington Township, NJ

All Posts Tagged: BACK PAIN

Dr Mark Kemenosh and Assoc — PROPER CHILD BACKPACKS!

Children grow so quickly! Seriously take a look at your kids and you will realize they never stop growing! As they are growing their bones and muscles are susceptible to temporary backaches, joint pain, and muscle strains. Do your part to ensure your kids never start on the long road of back-related problems and choose the right backpack for them. Our team of Chiropractors at the office can help.

Meet our docs — https://drmarkkemenoshandassociates.com/meet-our-doctors/

To be safe, make it a game. The simplest tool is right in your bathroom. Get out that scale and weigh. Your small child’s backpack should weigh less than 10 pounds. For a 150-pound child, 15 pounds is the recommended maximum. For a 75 pound child, 7.5 pounds is the most they should safely carry.

Overly-heavy backpacks can contribute to ANY of the following:

  • Reduced blood flow
  • Lead to poor posture
  • Cause headaches
  • Disrupt natural curve of the middle and lower back
  • Cause the spine and muscles to lean to over compensate
  • Place undue stress on the lower back

TIPS FOR CHOOSING A GOOD BACKPACK:

Try to get your child into the habit of wearing a backpack correctly, i.e., putting it on right and picking it up CORRECTLY. This part seems so simple but we are all guilty of the morning rush to catch the bus and run out the door holding something awkwardly!

If you and your child follows these rules it’ll go a long way to maintain good spinal health.

Squat or kneel to pick up the backpack
Avoid twisting or bending picking up the backpack
Lift with the legs (goes for everything)
Slip it on (use a waist high table if you can)
Always wear both straps
Adjust the straps so the pack fits snugly
Always use the waist straps
If you are in the market for a new backpack make sure it has all or most of the following criteria:

Two Straps

Single strapped satchels are best avoided. It makes your child uneven and places the load off center on one side of their body. Two straps balance the load on both of their shoulders.

Realistic Size

We’ve all seen that kid with the bag bigger than they are; funny as it looks it’s no laughing matter. A child’s backpack should be no bigger than the child’s back and it should lie 1-2 inches below the shoulders, and no more than 4 inches below the waist.

Properly Padded Straps

Wide shoulder straps distribute the load over more surface area and wider is better, with a minimum of two padded inches the best way to go.

Padded Back Pad

A padded back alleviates any nasty pressure points and protects from that pencil case or game system poking the spine.

For more information use the contact us page on our website or make an appointment today! 856.228.3100

https://drmarkkemenoshandassociates.com/contact/

Read More

Lower Back Injury and what you can do!

Every year thousands of people suffer some type of lower back injury. This often requires a visit to their chiropractor as a result of gardening or doing some other type of yard work. This happens a lot in the spring when people are anxious to get outside and tend to their yards after months of being penned indoors by the winter season.

It is relatively easy to injure your back, especially if you are moving heavy objects around the yard. While good chiropractic care is always one of the first things you should do after receiving such an injury, you also want to consider the fact that chiropractic care, which occurs on a fairly regular basis, may help to curb some of these injuries in the first place as does following some common safety precautions when you are working in your yard. Our team can help you improve your readiness for the spring season using Active Release Technique, Chiropractic Manipulation, home exercise strategies, and improving your stretching at home as well!

There are a number of tips that can help you when it comes to preventing back injuries while you are working in your yard. Perhaps one of the most important things to remember is that in most cases, the more fit you are the less likely you are to suffer an injury of this type. Fitness is a good idea in any case and this is especially true when you are performing any type of rigorous physical activity. Good muscle tone and flexibility will go a long way toward helping you stay healthy and free from back injuries that can be very painful.

In addition, you always want to lift properly. Always lift with your knees and keep your feet in front of you approximately a shoulder length apart or even slightly wider. Whatever you do, always avoid lifting with your back. This is one of the primary reasons that people receive back injuries in the first place. Another thing you can do to reduce your chances of injuring your back is to use tools that work well for you. If you are an individual with a smaller build, you need to use smaller tools and try not to move things that are too heavy without help.

Of course, if you do feel tightness in your back, or you have had an especially hard day, you can typically relieve much of the tension by icing the muscles appropriately. If you prefer, you may want to alternate ice and heat in order to reduce inflammation and then relax the muscles. Ensure that you do not apply ice directly to the skin and that you use caution when applying heat as well.

It is always a good idea to visit your chiropractor on a regular basis even if you are not currently experiencing any problems. Professional golfers in particular have recently shown that they stay in top shape with semi regular visits to the chiropractor. This can prevent you from suffering a back injury or some other type of injury while you are working in your yard.

In the event that you do suffer an injury our team would be more than happy to help and can be an integral part of the recovery process. Working in your yard and getting ready for spring is something that most people enjoy, but it is also something that you should do carefully in order to ensure that you do not injure yourself. Be safe and contact us with any questions you may have.

If you have questions, please use our CONTACT US page at the following link!

https://drmarkkemenoshandassociates.com/contact/

Read More

Chiropractic Care at Dr. Mark Kemenosh and Associates

Chiropractic care at Dr. Mark Kemenosh and Associates chiropractic clinic can diagnose and treat problems that affect the nerves, muscles, bones, and joints of your body, in the back and spine, or in the extremities as well. At a basic level a chiropractor will gently adjust your spine which often times brings relief of back pain when possible. At a deeper level chiropractors are doing much more than just adjusting or manipulation of the spine.

After your initial visit and consultation your chiropractor at Dr. Mark Kemenosh and Associates, we will have a good idea of what your treatment plan is going to consist of. We almost always treat on the first day you see us because we are interested in getting you up and back to moving around as quickly as medically responsible.

How many treatments will you need?

Dr. Mark Kemenosh and Associates chiropractic treatments can range from a few days to several weeks depending on the severity of your condition or the results you want to achieve. Chiropractic care can also be a lifelong choice to keep you on a path of well-being and solid core strength.

Many professional athletes continue to see a chiropractor even when there is no acute pain, as regular adjustments can keep you aligned and in peak form. The Chiropractic team at Dr. Mark Kemenosh and Associates in various offices across South Jersey are not just there when it really hurts; they can be in your corner frequently, keeping your body’s systems communicating at a high level and keeping muscle and bone deterioration at bay.

What causes back pain?

The back is a complex structure of bones, joints, ligaments, and muscles. Damage to any of the structures can lead to back pain, with various degrees of severity. Back pain has a long list of causes and we are all likely to suffer at some point in our lives from poor posture, obesity, or psychological stress. Each of these can lead to back pain or take it from a point of being able to manage yourself to need a professional team like our office to help you stay up right and moving freely without pain or discomfort.

Some tips to prevent back pain:

  • Maintain a healthy diet and weight
  • Stretch and exercise (ask your chiropractor what is safe or effective in relieving pain as well as increasing function)
  • Maintain proper posture at work
  • Wear low heeled shoes with adequate support and fit

While this is not an exhaustive list of tips, it’s a good starting point on the road to optimum back health. Contact our awesome team of Chiropractic Physcians today for more information. 856.228.3100 has been our phone number for over 30 years!

You can also send us an email anytime, day or night but using the Contact Us page on our website below! Please don’t hesitate to reach out with questions. https://drmarkkemenoshandassociates.com/contact/

Our offices are located in Mount Laurel, Haddonfield, Laurel Springs (Blackwood and Clementon borders on Chews Landing Road), Sewell, and Somers Point, New Jersey! This enables our team to do our best to service most of South Jersey!

Read More

Dr Mark Kemenosh and Associates – Chiropractic Clinic – Bulging Discs – Herniated Discs

Bulging Discs – Herniated Discs – Slipped Discs – Back Pain – Sciatica

Have you ever heard of a slipped disc? It’s a misnomer. Discs almost never truly “slip”, but they can often times bulge or herniate. When they do, our team can almost always be able to help. Intervertebral disc disorders are referred to as “contained” or “non-contained.” A bulging disc is considered a contained disc disorder.

What is a bulging disc?

A bulging disc is actually the tough outer layer of cartilage in between your vertebrae that has not fully broken open – think of squeezing a balloon filled with hair gel. The disc may protrude into the spinal canal without pain or breaking open, instead, a small bubble pops out but remains attached to the disc.
Discs are exactly the right size to fit between your vertebrae so when a disc bulges, it extends outside the space it should normally occupy and can push into nerves in your spinal column.
Bulging is considered part of the normal aging process of the disc making bulging discs an extremely common spinal injury. A bulging disc can stay relatively pain free and undetected until you twist the wrong way, lift the wrong object, sneeze, or cough. A bulging disc can cause excruciating pain, lead to a diminished range of motion, and can in some cases cause organ dysfunction.
The good news is that even an acute disc bulge can heal itself over time and your chiropractor can likely help the healing process happen more efficiently.

Here are 4 steps you can follow to ease the pain of a bulging disc:

  1. Develop a relationship with the team at our office!

There are many bulging disc treatments; talk to your chiropractor and ask questions about your MRI or X-ray. Everyone is different and a good chiropractor can help you find the correct wellness path and will not close off any avenue to get you well. In our office we offer several diffferent methods of Chiropractic, Active Release Technique, Cox Flexion Distraction Technique and many others for helping you deal with the pain and related issues of discal problems.

  1. Improve your posture

Reduce or eliminate bending, lifting, twisting and even sitting for too long. Sleep on your back with your knees propped up, or on your side with a pillow between your legs. These simple adjustments will ease the stress on the disc in question. We often overlook something as basic as good posture in cases of a disc related issue, but it is paramount to keep the disc as centered and comfortable with the loads being distrubuted evenly.

  1. Strengthen your core

Your abdominal muscles and leg muscles all support your back. While the core was once thought to only be the abdominal muscles, we now commonly refer to the core as being everything from the diaphragm which attaches to your thoracic spine. Modified yoga or Pilates routines that eliminate twisting, stooping or bending can help heal your bulging disc or help to prevent further damage. Our pilates team in Mount Laurel offers modified courses in ELDOA and Pilates which target specific types of back pain related disorders as well.

Contact our team at Dr. Mark Kemenosh and Associates today if you are suffering with the problems listed above. We look forward to hearing from you soon, 856.228.3100

If you have questions and need to email our doctors, please use the Contact Us Page on our website today!

To visit the website for our Pilates – Barre – ELDOA clases, please visit Frame Work Bodies today!

Read More

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

Read More

JAMA – Association of Spinal Manipulative Therapy With Clinical Benefit and Harm for Acute Low Back Pain

Title: Association of Spinal Manipulative Therapy With Clinical Benefit and Harm for Acute Low Back Pain – Systematic Review and Meta-analysis

My good friend who is a pediatrician in Wisconsin alerted me that JAMA produced a reasonable and sound systematic review and meta-analysis yesterday on spinal manipulation for acute low back pain which can be read at the following link!

Link: http://jamanetwork.com/journals/jama/article-abstract/2616395?utm_medium=alert&utm_source=JAMALatestIssue&utm_campaign=11-04-2017

Reading the entire post is great over at the JAMA site linked above, but for most of you the conclusion is what you are more concerned about so here it is.

Conclusions and Relevance  Among patients with acute low back pain, spinal manipulative therapy was associated with modest improvements in pain and function at up to 6 weeks, with transient minor musculoskeletal harms. However, heterogeneity in study results was large.

Spinal Manipulation is the basis of what most chiropractors perform on a daily basis, here at the offices we combine multiple techniques including chiropractic manipulation of the spine and extremities with other treatments like Active Release Techniques, McKenzie Mechanical Diagnosis and Treatment, Cox Flexion and Distraction Technique and Instrument Assisted Soft Tissue Manipulation.  In some cases we give patients take home Corrective Exercise’s or refer out for physical therapy when needed, recommendations for staying out of pain and avoiding future incidences and aggravation of back pain.  With articles like these being produced by JAMA (The Journal of the American Medical Association) we hope that more family doctors will refer you to our offices for better treatment and management of issues related to back pain.

If you are struggling with acute or chronic issues and would like to be seen in our office, please give us a call at 856-228-3100 or use the CONTACT US link below!

Contact

Read More

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!

Read More

The Canadian Armed Forces has thrown out dated fitness testing in favor of real-world tasks. Sit-ups tossed out.

The Toronto Star published a story recently (January 20th, 2016) with the headline, “The Death of the Sit Up”.  The article immediately popped up on my social media feeds because one of the consultants mentioned in the article is Stuart McGill, PhD.  Dr. McGill is a professor of spine biomechanics at the University of Waterloo.  Dr. McGill is also widely known as one of the best researchers around for prevention of low-back-injuries.

Original Article Link:  http://www.thestar.com/news/gta/2016/01/20/the-death-of-the-sit-up.html

The article discusses that once a staple of physical fitness in gym classes and military fitness tests, the Canadian Armed Forces have thrown out using sit-ups as a measure of physical fitness.  Dr. McGill has been researching spines for over 30 years and has shown several times over that flexion of the spine, the motion used in a sit-up can statistically put you at a great risk for developing a low back disorder.  Dr. McGill is quoted in the article that he has now been contacted by the US Military and asked to show his findings that doing repeated traditional situps causes damage over time and as repetitions increase, the more likelyhood of a disorder of the spine develops allowing the spine to become damaged.  The largest problem with the traditional situp are that if a disc bulge begins to form, repeated sit up motions can actually increase the size of the bulge due to simultaneous compression and bending of the discs and spine.

The article goes on to talk about ways other exercises are being used now to evaluate physical fitness and military training.

The last few words on the article more or less sum up most of McGill’s findings and our advice as well:

“McGill says every exercise is a tool to achieve a goal. “If (your goal) is to become faster, stronger, or if it’s to become injury-resilient and have less pain in life and make yourself generally fit to enjoy life, then the answer is don’t do sit -ups,” he says. Exercises such as planks, he notes, are safer for lower backs and better engage core muscles.

“But if you’re a UFC fighter or a jiu-jitsu master and you have to do groundwork to fight an opponent off your back, you should probably do a few sit-ups.”

We highly encourage you to check out the original article at the Toronto Star authored by Mary Ormsby:

http://www.thestar.com/news/gta/2016/01/20/the-death-of-the-sit-up.html

stick-figure-sit-ups-hard-on-the-back-dr-craig-evans

Read More

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/

Read More

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

 

Read More