by Dr. Chad Koterba | Sep 5, 2023 | Back Pain, Exercise
It’s quite common for people dealing with low back pain to find themselves cutting back on their activities in an attempt to escape the discomfort. Unfortunately, this often leads to a gradual weakening of the core muscles—the ones that provide support to your midsection—because they aren’t being used regularly. This weakened core can actually increase the risk of further injuries.
So, the key to improving your low back pain situation effectively is to start by practicing core-strengthening exercises and maintaining gradually and as tolerable!
Think about doing one to three sets of ten repetitions each for simplicity, and always remember to release each exercise slowly—avoid abruptly returning from the end position of the exercise.
Abdominal Muscles
When we talk about the abdominal muscles, they can be broken down into four groups: the rectus abdominis (these connect your rib cage to your pelvic area, with fibers running straight up and down), the internal obliques (their fibers run down and inward, overlapping on the sides), the external obliques (fibers run down and out), and lastly, the transverse abdominis (with fibers running horizontally, attaching to the lower back’s fascia).
If we consider three levels of exercise difficulty, an easier approach (Level 1) to a sit-up could involve a “crunch” or simply lifting your head and shoulders off the floor. Stepping up the challenge (Level 2), you could bend your knees and hips at 90-degree angles while doing a sit-up. For a more demanding exercise (Level 3), try a double straight leg raise during the sit-up. The rectus abdominis benefits from straight up-and-down movement, while the obliques are worked through trunk twists. You can engage your core muscles, or perform an “abdominal brace,” in any position or activity during the day—it’s like bracing yourself for a stomach punch.
Lower Back
To bolster the muscles of your lower back extensors, there are several effective core-strengthening exercises to consider, including the “bird-dog” (starting on all fours) by extending the opposite arm and leg separately (Level 1), progressing to simultaneous movement and alternating sides (Level 2). At Level 3, you could extend hold times, trace a square with your hand and foot, or increase repetitions.
Another exercise to strengthen your lower back is the “Superman.” Lie on your stomach and start by lifting one arm and then the opposite leg separately (Level 1); then lift opposite limbs at the same time (Level 2); and finally, raise both arms and legs simultaneously (Level 3). Placing a cushion under your pelvis/abdomen can add comfort.
Side Muscles
To target the side muscles of the core, or lateral trunk stabilizers, try a side bridge or plank (lying on your side, propped up on your elbow and feet, hips lifted off the floor). Level 1 might involve a six-second hold from your knees, Level 2 a six-second hold from your feet, and Level 3 could be a twelve-second hold between your elbow/forearm and feet. You can modify this with slow repetitions of lowering your pelvis to the floor and back up. Don’t be afraid to mix things up!
There’s a multitude of other Core-Strengthening Exercises out there, but these should give you a good starting point!
Remember, always stay within your “reasonable pain boundaries” that you set, release each exercise slowly, and most importantly, enjoy the process!
Better yet, start these before you even start to have low back pain to help prevent it from happening.
by Dr. Chad Koterba | Aug 22, 2023 | Back Pain, Chiropractic
Oh, the woes of persistent pain! If you’re nodding your head in agreement, you’re not alone. Millions around the world grapple with this nagging condition that just won’t quit. Today, we will uncover the triggers behind chronic lower back pain.
Together, we’ll delve into the intricate design of the lower back and unravel the mysteries that shroud this discomfort. So, grab a seat (a comfy one!) and let’s dive in.
The Marvels of Your Back
The lower back—a remarkable structure designed to bear the weight of the world and protect your spinal cord. Picture five lumbar vertebrae, intervertebral discs as shock-absorbing heroes, and facet joints that bring flexibility to the party. And let’s not forget the sacrum, the lumbar spine’s loyal companion, joined at the hip—literally—at the sacroiliac joint (SIJ). It’s an intricate team working hard for your support and mobility.
The Culprits
Back pain can have various triggers. From herniated discs and spinal stenosis to osteoarthritis and SIJ dysfunction, the causes can range widely. Pinched nerves in the lumbar region might induce pain that radiates to the legs or cause numbness or tingling. Poor posture, spinal misalignment, and muscle strains can also instigate lower back pain.
How to Diagnose
To pinpoint the exact reason for your pain a chiropractor will conduct a comprehensive examination. Based on your symptoms and signs, they will perform tests assessing your back’s nerve and joint functionality. For instance, if a patient describes leg pain, the chiropractor will examine reflexes, sensation, and muscle strength to see if a herniated disc is pressing a nerve. Any identified nerve damage will be addressed to remove the pressure and restore leg sensation and strength.
Chiropractic Interventions
Chiropractic care is a proven, non-invasive method. Depending on the identified cause, a chiropractic doctor can use spinal adjustments, manual therapies, and rehabilitative exercises to realign the spine, restore function, and reduce pain. Chiropractic interventions can also enhance your posture and prevent future episodes.
Don’t allow back pain to dominate your life. Contact us today or schedule an appointment to uncover the root cause of your pain and discover effective strategies for lasting relief.
by Dr. Chad Koterba | Aug 8, 2023 | Recovery
Ah, the sinuses—those air-filled spaces in our skulls that play a vital role in breathing and even vocal quality. But when it comes to headaches in that area, things can get confusing. Many assume it’s a classic sinus headache but hold your tissues! The truth is, that general term has sparked debates because the headache may have nothing to do with sinus issues. Join us on this amusing adventure as we explore three leading causes that often masquerade as sinus headaches.
Rhinitis – The Sneaky Inflammation
Rhinitis is an inflammation of the sinus lining that can give you a run for your tissues. Symptoms like nasal congestion, sneezing, and itchy sensations may convince you it’s a sinus headache. But there’s more! Rhinitis brings along friends like nosebleeds, snoring, and even fatigue. Whether it’s the result of a viral infection or pesky allergens, managing rhinitis involves avoiding triggers, maintaining a healthy diet, and possibly seeking medical treatment.
Sinusitis – The Fluid Fiasco
Sinusitis, another imposter in the sinus headache world, occurs when fluid decides to throw a wild party in your sinuses, inviting bacteria along for the ride. It’s a stuffy, runny nose extravaganza with added guests like facial pain, post-nasal drip, and bad breath. But fear not! The Centers for Disease Control and Prevention have some secret remedies up their sleeve, including warm compresses and trusty nasal sprays. However, if the symptoms go wild or last longer than ten days, it’s time to call in the reinforcements—medical intervention and possibly antibiotics.
The Headache Conspiracy
Get ready for a plot twist! A fascinating study revealed that what we often label as sinus headaches might actually be an entirely different headache villain. In their sample, only a measly 13% fit the criteria for rhinitis or sinusitis headaches. The majority? Migraines and tension-type headaches took the stage, with a cameo appearance from some uncategorized troublemakers. Neck disorders were found to be potential accomplices in various types of headaches. Who knew the neck had such secrets?
The Chiropractic Solution
Sinus headaches may be the ultimate con artists, fooling us with their disguises. That’s why a thorough evaluation is essential for those who believe their headaches are sinus-related. Chiropractors, the heroes of musculoskeletal assessments, come to the rescue! We specialize in identifying and treating neck disorders, potentially reducing the frequency and intensity of various headaches.
Want to learn more? Schedule your complimentary call today and let’s explore what treatments are right for you.
by Dr. Chad Koterba | Jul 25, 2023 | Back Pain, Nerve Pain
When someone mentions low back pain our minds often conjure up images of a person hunched over, clutching their achy back. We’ve all experienced lower back pain at some point, and we can relate to the struggles and limitations it brings during those acute episodes. But what happens when back pain comes with unexpected symptoms like tingling or shooting pain down the leg? It can be confusing and worrisome. Let’s take a lighthearted journey into the anatomy of the low back to unravel the origins of these mysterious symptoms.
Unveiling the Backstage of the Spine
Picture the front of the spine, where the heavy-duty vertebral bodies and shock-absorbing disks diligently carry 80% of our weight. Now, venture to the back, where the spinous and transverse processes connect to the muscles and ligaments. Ah, and there they are—the tiny boney pieces known as pedicles. These pedicles determine the size of the holes through which the nerves make their grand exit from the spine.
The Case of the Narrowed Nerve Exits
Sometimes, due to genetic factors, these pedicles can be short, leading to compressed nerves. Enter foraminal spinal stenosis, where the nerves find themselves in a pinch due to the narrowed openings. This usually occurs as we age and osteoarthritis and degenerative disk disease join the party, crowding these nerve exits called “foramen.” But wait, there’s more! Short pedicles can also narrow the “central canal” where the spinal cord takes its journey up and down the spine. As time goes by, a combination of factors like disk bulging, osteoarthritic spurs, and ligament thickening can create a spectacle known as “central spinal stenosis.” Cue the symptoms!
Symptom Adventures: Tingling Legs and Beyond
Now, let’s talk symptoms. With spinal stenosis (whether foraminal or central), you might experience difficulty walking as tingling sensations gradually increase. Those legs might feel heavy, crampy, achy, or sore—one or both legs can join the sensation party. We call this tingling in the legs “neurogenic claudication,” which we must differentiate from “vascular claudication” caused by poor blood flow. The plot thickens!
Younger Troublemakers: Disks and Joints
In our younger years, tingling legs can also be attributed to a mischievous bulging or herniated lumbar disk. It can even be a case of referred pain from a joint—usually a facet or sacroiliac joint. The key difference between nerve and joint tingling lies in the symptoms. Nerve pinching from a misbehaving disk manifests in a specific area of the leg, like the inside or outside of the foot. Meanwhile, joint-related tingling feels like a deep, generalized achy-tingling that can affect the whole leg or foot. It’s a bit trickier to pinpoint, but it’s all part of the adventure!
Chiropractic to the Rescue!
Amidst this exciting journey into the mysteries of low back pain, there’s good news. Chiropractic care offers a non-invasive, effective solution—a non-surgical, non-drug approach that aligns with lower back pain guidelines.
Have you been dealing with lower back pain, disk issues, or mischievous joints? Schedule a free consultation with me today and let’s work together on the solution that is best for you.
by Dr. Chad Koterba | Jul 11, 2023 | Chiropractic
Why do I do what I do at Ultimate Health Chiropractic? It’s a question that I get asked from time to time and today, I want to share my story with you. Whether you’re a current patient, someone who hasn’t visited in years, or even if you’ve never stepped foot in my clinic, I believe it’s important for you to understand my “why.”
In a nutshell, it all boils down to one simple truth: I genuinely love helping people. If you’re into details, stick around as I take you on a journey behind the scenes of my practice and the goals I’m striving to achieve.
Injury Care – Solving the Puzzle
When we first crossed paths, it was often because you were seeking relief from pain, an injury, or a troubling problem. In the realm of Injury Care, my mission was clear: understand the root cause of your issue, identify your care goals, provide effective treatment, equip you with at-home action steps for a speedier recovery, adjust any activities or habits that may have contributed to the problem, and guide you back to your normal routine. I believe in educating my patients, ensuring they grasp the nature of their injuries and have realistic expectations regarding recovery time and treatment duration. I also make it a priority to demystify insurance complexities, because nobody wants surprise bills. Ultimately, my “why” is to make you feel cared for, heard, and supported throughout your healing journey.
Wellness Care – Nurturing the Best Version of You
For those of you who have transitioned from Injury Care to Wellness Care, my focus has shifted to helping you maintain optimal well-being and peak performance. During these visits, I aim to address any minor issues before they escalate, emphasizing proactive rather than reactive care. By getting to know you better, I gain deeper insights into your overall well-being, allowing me to offer a higher level of personalized care. It’s not just about physical health; I also consider the impact of mental, emotional, and spiritual stresses, as they often contribute to chronic injuries.
My goal is to nurture your entire being and prevent problems from arising. Life can be tough, but it’s always better when we support one another.
Making a Lasting Impact
Even if you’ve only visited my practice once, a few times, or never at all, that’s completely fine. My “why” extends beyond the treatment room. I strive to provide valuable information and be a resource you can turn to whenever you’re in need. I hope the tips and topics I share have been helpful, and that they’ve given you a glimpse into who I am.
By opening up about my own experiences and vulnerabilities, I hope to offer support and inspiration to navigate life’s challenges. As I continue to learn and grow, I’ll eagerly share any insights I come across that may benefit you.
So, there you have it—my “why”
