Good question. Is the answer organics, exercise, antioxidants, or perhaps the newest fad in super foods? Am I missing something in my approach? Possibly! As a health care provider of twenty-six years there are truths that have always been true. Since they always work you will always get the biggest bang for your health care buck so please ponder these rock solid truths.
Your body is self-healing – so think of your health as something that comes from with-in because it does.
Anything that you do on an ongoing basis to support or remove interference from your body’s ability to heal itself will lead to greater health potential as an once of prevention is worth a pound of cure.
Take your cues from healthy people you don’t need to reinvent the wheel. Example – you are running a fever. Your body is trying to kill the pathogen so look for the real cause.
The master control system of your body is your nervous system, it runs, directs, and maintains all your body functions big and small. The nervous system when maintained is simply brilliant at doing its job. A Chiropractor dollar for dollar is the greatest health secret out there.
Bold statements you say! Not at all. It’s pure science and deductive reasoning in its purest form. “GET HEALTHY –STAY HEALTHY”.
Actually forget Waldo I just wanted to grab your attention. Here are the real questions. What’s health? Is it lack of pain?
How can you get healthier if you aren’t healthy now? How do you hold on to being healthy if you are? How do you even know if you are healthy? What really matters? What are the secrets to getting and staying healthy? Is it just one thing? Is it two things, maybe three or four things? Is it like astrophysics or can anyone understand the basics of being healthy? Actually I will answer that one here and now. It should be simple so if your Doctor or Doctors talks over your head it’s time for a new Doctor.
Are pills and surgeries the best choices? The American medical system certainly seems to promote those ideas. Are we getting the truth? Some people think it is all about the exercise, others all about the vitamins they pop, or the organics they seek out. Still others think it is all about some thing like running a marathon or having a great smile with a nice tan. Pick up a magazine, flip on the TV, it’s all there. Every one is selling the idea of health and it usually is wrapped in the skin of a twenty year old with a great smile you know– the human equivalent of that perfect coffee bean Juan Valdez just picked for that ultimate cup of coffee. Rather than drone on I would like to engage you on the subject.
I’m Dr. Castilloux from Contemporary Chiropractic in Vancouver, WA, and I have been helping people for over twenty six years now in their pursuit of a healthier life style. Now I would like to help you. Please challenge me and challenge yourself by answering these questions about health or asking me a question or two. Where is that Waldo we are all looking for?
As a new patient or a patient with years of chiropractic experience knowing what techniques are utilized at a Chiropractic office would be helpful. While you can often get such information if you call I have provided it here for your perusal.
Segmental Chiropractic techniques include:
1. Diversified – Diversified is a generic bending of named and unnamed techniques usually done by hand with low to moderate force often with an osseous release.
2. Toggle recoil – Toggle recoil is a specific upper cervical technique utilized to realign the Atlas and stimulate the brain stem. Usually done by hand with very high speed and low force without an osseous release.
3. Thompson drop work – Thompson drop work utilizes a table with drop sections, which suddenly stop after a small drop causing joints to move utilizing inertia. This technique works particularly well with some types of low back cases. Always done by hand on a drop table with low to moderate force usually without an osseous release.
4. Cox Flexion Distraction – Cox flexion distraction work utilizes a table with moving section, which lowers and rises while the doctor distracts lumbar vertebra utilizing the motion of the table. The is a lumbar disc technique done by hand with low force without an osseous release.
5. Gonstead – Gonstead work is manual adjusting done by hand with moderate force to affect the disc with an osseous release.
6. SOT – SOT is a lowback and pelvic technique utilizing wedge shaped blocks to gentle realign the pelvic joints and improve low back biomechanics. This technique works particularly well with some types of low back cases, done by hand with wedge shaped blocks positioned under the pelvis with no force and no osseous release.
7. Activator – Activator technique utilizing a special hand held tool, which can deliver a high-speed impulse into the patient to improve segmental biomechanics. This technique is done by hand with an adjusting instrument with low force and no osseous release.
8. Extremity Adjusting – Extremity adjusting can be done by hand or instrument and is usually low force with and with out an osseous release.
Regional Chiropractic techniques include:
1. Chiropractic Biophysics – Chiropractic Biophysics is a technique utilizing blocks, wedges, and specific positioning of a patient before drop work is utilized for the corrections. This technique is based on correction to gravity and to idea curvatures utilizing mirror image preloading. This technique has a powerful systemic effect on the nervous system.
2. Pierce Stillwagon – Pierce Stillwagon is a technique utilizing specific positioning of a patient before drop work is utilized to restore the proper curvature to the cervical spine.
3. Axial traction release – Axial traction release is done by hand or with appliances to axially stretch and or release the joints of a region —particularly the disc in a region. This is a valuable technique for patients with moderate to severe osteoarthritis.
What to expect as a new patient with low back pain when you enter Contemporary Chiropractic will vary from patient to patient as we strive to make your first visit and the information gathering experience a tailored match to each individual. You can provide your initial information online, at or reception kiosk or via traditional paper works.
After the initial information is gathered your assigned provider who has reviewed your initial information will greet you and give you a brief tour of our facility.
Often after reviewing your information your provider may request pain scale information or want you to fill out baseline ADLs (activities of daily living) utilizing a disability question like the revised Oswestery or the Roland Morris, as these are common standards by which improvement can be charted.
Examinations of varying complexity will follow but will include pertinent medical history not provided, prior accident history, and the accident history relevant to your current condition. Be prepared to give OPQRST details, onset of your current condition was it sudden or gradual, provocation-what makes it better or worse, and quality of the pain is it dull, sharp, pulsing, burning, etc. Is it localized or does it radiate, what is the severity mild, moderate, or severe and what is the timing, it better in the morning or evening.
Next your provider will do a visual inspection of the area followed by a physical examination probably more detailed than you are used to. These exams vary greatly according to many variables but will generally include static palpation, motion palpation, neurological testing, DTRs, sensory testing and orthopedic testing. Other testing may include SEMG, x-rays, dynastic SEMG, various moment assessments, and or various differential chiropractic testing procedures to produce the initial differential DX.
At this point your provider may elect to reschedule you allowing him or she additional time to review your case for a report of findings or they may choose to discuss your case and explain treatment options at that time.
Want to most out of life, get a Chiropractor and go regularly. If you are still unsure of why toss the word subluxation into a search engine and learn for yourself the science behind this devastating condition that only a Chiropractor is trained to find and correct. Faulty spinal biomechanics can rob you of your health and vitality. Want the most out of your Chiropractic treatments, drink water after your adjustments, and do the exercises your Chiropractor recommended. Between adjustments stay active. Movement, particularly movement of the spine once your Chiropractor has realigned and normal motion is restored is a major key in maximizing the short and long term benefits of those adjustments.
As a Chiropractor for more than twenty-five years I call tell that those individuals who ballroom dance, or perform Tai Chi, Yoga, or Pilate’s do far better between adjustments than those who don’t. The key is to pick an activity, which contains both dynamic motion of the spine and balance. Make sure to pick an activity that you enjoy so you will stick with it.
If ballroom or Tai Chi isn’t your thing I recommend an inversion table. For safety reasons I only recommend better models which range in price from roughly 250- 400 dollars. The quick adjustable ankle lock down feature makes any inversion table a pleasure to use so look for that feature. The Align is currently the best bang for the buck on the market due to Costco’s buying power.
Benefits of daily use of an inversion table between Chiropractic adjustments include better rehydration of spinal discs and facet joints through movement and axial traction. Reversing the gravitational forces on the spine also helps with other components of the subluxation complex including, IVF encroachment, facet imbrications, disc bulging, neural compression, DJD / osteoarthritis, and improves kinesthetic feed back loops. Too complicated? Ok, well if we didn’t stand up right gravity wouldn’t be a problem for our spine – that’s simple enough and all you really need to understand. So see your Chiropractor regularly, stay active and or get an inversion table. Make it a great day and a healthy tomorrow.
After you have determined if your back falls into the hyper, or hypolordotic lumbar curve categories as outlined in Self help for Low Back Back Pain – Part I, do the specific exercises and stretches for your back for what ever time period is necessary to become completely pain free (you can expect one to two months depending on your condition and effort). **** Do not expect your pelvic tilt or amount of lordosis to be normal just because your pain is gone, however at this point it is possible to exercise your spine as both neutral and what ever category your lordosis falls into.
Now that you can work your back out as if it were neutral lets discuss the problem with virtually all American and why neutral lordosis strengthening exercises are necessary. Neutral strengthening low back exercises are necessary here in the USA due to lack of activity and the use of chairs on a daily basis, (third world countries where chairs are not used and the levels of activity are higher seldom suffer from any low back pain). Lack of activity can and does lead to weakness, imbalance, lack of coordination, lack of agility, and lack of balance. Worse you lose your protective reflexes and that can lead to preventable injuries. For neutral low back exercises to be most effective they need to incorporate two things, core strength and balance. It is for those reasons that I recommend everyone have an exercise ball. There are thousands of exercises out there. I recommend everyone who has low back issues or just wants to maintain, improve or prevent do their own research into the benefits of an exercise ball for core and balance work. I only want to make two points.
Balance is lost as we grow older mainly due to lack of proper joint biomechanics. To clarify all joints have many rolls to play beyond a framework to attach muscles to and to allow movement. A primary function of all joints is to send information to the central nervous system (cns) about it’s position, and any changes in the joint’s position (movement), speed and direction of change. The central nervous system (cns) uses the information to orchestrate movement and assist in balance. The joints have specialized types of sensors in them call mechanoreceptors which detect and send vital information about movement to the CNS. No movement = no information and loss of balance, and loss of agility. So keep all your joints happy, moving, free from Osteoarthritis and healthy so they can do their jobs. Go dancing, run on grass or sand, give your self a foot massage, take joint specific nutrition and see a Chiropractor who looks after all your joints not only the joints in your spine.
The transversus abdominis is generally not emphasized enough in core work and is easy to target. Simple place the exercise ball between your feet while lying on your back. Raise it up to where your legs are points straight up (90 degrees). With your arms extended on the floor like a snow angel lower your legs with the ball between your feet towards the floor maintaining the 90 degrees first to one side and then the other. Don’t touch the floor and vary speed, ROMs, etc as before to get the most out of the maneuver. Confused? Watch my low back maintenance video.
This subject will be divided into two articles due to the very real need to identify which of three categories your low back falls into before starting self help for your back problem. Although there are dozens of different conditions and combinations of conditions this article will address only the most basic and important consideration by which to category your back problem, which is which lordotic curve do you have.
Hyperlordotic lumbar spines (low back) have too much lordosis or curve. If this is your low back your pelvic is angled anteriorly (forward), your derrière is prominent and your back hurts immediately if you try to extend backwards (do a back bend). You get relief from your back pain immediately by laying on an exercise ball on your tummy.
Hypolordotic lumbar spines have too little lordosis or curve. If this is your low back your pelvic is angled posteriorly (backward), your derrière is flat and your back pain increases if you try to flex forwards (touch your toes). You get relief from your back pain by lying on your back across the top of an exercise ball.
Neutral lumbar spines have the correct amount of lordosis or curve. If this is your low back your pelvic is not angled forward or backward, and your derrière is neither prominent nor flat. Flexion and extension are equal as far as symptoms go.
Hyperlordotic and hypolordotic are crossed syndromes due to muscular imbalances and need to be treated according to their specific needs if your self-help efforts are to be successful. Before you start, it is always best to normalize spinal motion with Chiropractic adjustments. CBP Chiropractic Biophysics technique directly treats low back crossed syndromes so when possible try to get CBP work from your Chiropractor. After you get your spine aligned please follow these simple self-help rules for strengthening and stretches if you fall into either the hyper or hypolordotic categories.
Hyperlordotic lumbar spines have too much lordosis or curve. Stretch the quadriceps, iliopsoas muscle group (iliacus, and the psoas), and the quadratus lumborum. Stretch the lower erector spinae groups from the lower rib cage to the pelvic ridge. Strengthen the hamstrings, the gluteals, the abdominal group, (the rectus, obliques, and transversus abdominis). In other works strengthen the hamstrings, gluteals and do core work. For strengthening a combination of free weights, exercise balls work and yoga is a good way to start. Remember to change your exercise patterns with every session so you don’t plateau by altering ROM, speed, reps, eccentric vs. concentric, rest time, weight and choice of exercises.
Hypolordotic lumbar spines have too little lordosis or curve. Stretch the hamstrings, gluteals and the abdominals. Strengthen the quadriceps, the iliopsoas muscle group, and do core work. For the strengthening a combination of free weights, exercise balls work and yoga is a good way to start. Remember to change your exercise patterns with every session so you don’t plateau by altering ROM, speed, reps, eccentric vs. concentric, rest time, weight and choice of exercises.
[...] if your back falls into the hyper, or hypolordotic lumbar curve categories as outlined in Self help for Low Back Back Pain Part Iem>, do the specific exercises and stretches for your back for what ever time period is necessary to [...]
After you have made an initial decision about the complexity of your needs there are several other considerations when picking a Chiropractor. Since your Chiropractor may be a health partner for decades or even the rest of your life I would suggest your decision making process include some or all of the following.
Before you go to any DC look them up on line, visit their website, look at the quality of their information. Look for complaints and check with the regulatory agencies. Know a little about them if possible before you enter their office.
Once you find Chiropractors you think you might like look for a Chiropractor who does a thorough work up to rule out conditions contraindicated to Chiropractic care. One who will make referrals when indicated and work in concert with other health care professionals in your best interest. I would also recommend a Chiropractor who can think out of the box and has a deep bag of tricks at his or her disposal. He or she should also be willing to discuss and explain your health care concerns to you in terms you understand.
Look for a Chiropractor who is not fixated on your symptoms as a measure of your improvement but doesnít ignore your symptoms either. You would be surprised at actually how big of an issue this can be. While it is true your body can heal from almost anything when nerve interference is removed, ignoring symptoms visit after visit without modifying the treatment approach is poor doctoring and not what you are looking for. This is a common issue in high volume practices where denying personalized care keeps the visit short.
Look for a DC with massage available in the office. If there is no massage then look for a DC who will do myofascial release or ART (active release technique).
Ask your DC if they do extremity work ñ you will need it from time to time.
Ask your DC if they treat peripheral neuropathies, (carpal tunnel, Thoracic outlet syndromes). There are many peripheral neuropathies and DCs who treat them have a deeper bag of tricks.
Look for a Chiropractor who educates you about proper exercises and stretches for your particular condition(s). Empowerment is a good thing.
Look for a Chiropractor who educates you not only about your particular problem but how you body works in general. Again empowerment is a good thing.
Look for a Chiropractor who will educate you on ergonomic issues at work.
Look for a Chiropractor who emphasis core work along with your exercise routine. All outcome studies indicate core work is key to rehabilitation and prevention
Look for a Chiropractor who emphasis balance works, (kinesthetics) with your exercise routine. All outcome studies indicate kinesthetic work is key to rehabilitation and prevention.
Follow these simple ideas and you will find a great Chiropractor one who will enhance your health and your life. There are many diamonds in the Chiropractic community so donít limit yourself to looking for the choices described above. If you prefer low force or no force techniques there are many to choosee from and you have some research to do so go to http://www.chirobase.org/09Links/chirotech.html and learn all you can about the different types of Chiropractic techniques you can choose from.
I can be reached at: 360-254-4040.
[...] if your back falls into the hyper, or hypolordotic lumbar curve categories as outlined in Self help for Low Back Back Pain Part Iem>, do the specific exercises and stretches for your back for what ever time period is necessary to [...]