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Pinched Nerve: When Chiropractic Care May Help

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Pinched Nerve: Symptoms, Causes, and When Chiropractic Care May Help

A pinched nerve can be surprisingly disruptive. One day your neck feels tight, your low back feels stiff, or your shoulder feels a little “off.” Then suddenly, you feel sharp pain, tingling, numbness, burning, or an electric sensation that travels into your arm, hand, leg, or foot.

It can make simple things feel complicated: sitting at your desk, turning your head while driving, sleeping comfortably, lifting groceries, or getting through a workout.

The good news is that many pinched nerve symptoms improve with the right conservative care, movement changes, and professional guidance. The important part is understanding what may be irritating the nerve, what symptoms to watch, and when it is time to get assessed.

This guide explains what a pinched nerve is, common symptoms and causes, what you can do at home, and how chiropractic care, massage therapy, acupuncture, and other supportive treatments may help.

What Is a Pinched Nerve?

A “pinched nerve” is a common term for a nerve that is being compressed, irritated, or placed under too much pressure by surrounding tissues.

Those surrounding tissues may include:

  • Bones or joints
  • Spinal discs
  • Muscles
  • Tendons
  • Ligaments
  • Swelling or inflammation

When a nerve is irritated, it may not send signals normally. That can lead to pain, tingling, numbness, weakness, or changes in sensation.

A pinched nerve can happen in many areas of the body. In the spine, people often use the phrase “pinched nerve” when referring to nerve root irritation in the neck or lower back. You may also hear terms like cervical radiculopathy for nerve symptoms that travel from the neck into the arm, or sciatica when nerve pain travels from the lower back into the buttock or leg.

Not every case of tingling or radiating pain is the same. Some symptoms come from spinal joints or discs. Others may come from tight muscles, irritated soft tissues, repetitive strain, or nerve compression farther away from the spine, such as in the wrist or elbow.

That is why a proper assessment matters.

Common Pinched Nerve Symptoms

Pinched nerve symptoms can vary depending on the location and severity of the irritation. Some people feel mild tingling that comes and goes. Others feel intense pain that affects sleep, work, and daily movement.

Pain That Travels

One of the most recognizable signs of nerve irritation is pain that travels.

A pinched nerve in the neck may cause symptoms that move into the:

  • Shoulder
  • Shoulder blade
  • Arm
  • Elbow
  • Forearm
  • Wrist
  • Hand or fingers

A pinched nerve in the lower back may cause symptoms that travel into the:

  • Hip
  • Buttock
  • Thigh
  • Calf
  • Ankle
  • Foot or toes

People often describe nerve pain as sharp, burning, shooting, electric, or shock-like. It may feel different from a typical muscle ache. Instead of staying in one small area, it may follow a line or pathway.

Numbness, Tingling, or “Pins and Needles”

A pinched nerve can also cause changes in sensation. You may notice:

  • Tingling
  • Numbness
  • Pins and needles
  • A crawling or buzzing feeling
  • A sense that your arm, hand, leg, or foot has “fallen asleep”

These symptoms may be constant or they may appear only in certain positions. For example, you may feel tingling when sitting, driving, sleeping on one side, looking down at your phone, or bending forward.

Muscle Weakness

Nerves help control muscles. When a nerve is significantly irritated, you may notice weakness.

This might look like:

  • Trouble gripping objects
  • Dropping things more often
  • Difficulty raising your arm
  • Weakness when pushing or pulling
  • Trouble lifting the front of your foot
  • Feeling like your leg may “give out”

Weakness should be taken seriously, especially if it is worsening. It does not always mean something dangerous is happening, but it does mean you should seek professional assessment promptly.

Symptoms That Change With Position

Pinched nerve symptoms often change depending on posture or movement.

You may feel worse when:

  • Sitting for long periods
  • Looking down
  • Turning your head
  • Bending forward
  • Lifting
  • Coughing or sneezing
  • Sleeping in certain positions
  • Standing or walking for long periods

You may feel better when:

  • Changing positions
  • Walking gently
  • Lying down
  • Supporting your neck or lower back
  • Avoiding the movement that triggers symptoms

These patterns help a healthcare provider understand where the irritation may be coming from and what type of care may be appropriate.

What Causes a Pinched Nerve?

A pinched nerve is not always caused by one single event. Sometimes symptoms build gradually from repeated stress, posture, joint restriction, inflammation, or tissue irritation. Other times, symptoms begin suddenly after a lift, twist, fall, or awkward movement.

Disc Irritation or Herniated Disc

Spinal discs sit between the bones of your spine. They help absorb force and allow movement. If a disc bulges, herniates, or becomes irritated, it can place pressure on a nearby nerve root or trigger inflammation around the nerve.

In the neck, this may cause symptoms into the shoulder, arm, or hand. In the lower back, it may cause symptoms into the buttock, leg, or foot.

Disc-related symptoms can feel intense, but they do not always require surgery. Many people improve with conservative care, education, activity modification, and progressive movement.

Joint Stiffness or Arthritis

The joints of the spine need to move well. When joints become stiff, irritated, or affected by age-related changes, the spaces where nerves exit the spine may become more sensitive.

Arthritis, bone spurs, or narrowing around the nerve pathways can contribute to nerve irritation. This is more common as people age, but symptoms can often be managed with the right combination of mobility work, strengthening, posture changes, and hands-on care.

Muscle Tension and Soft Tissue Irritation

Tight, overworked, or guarded muscles can contribute to nerve irritation. For example, tension in the neck, shoulder, hip, or gluteal muscles may increase pressure around sensitive structures or limit healthy movement.

Muscle tension may develop from:

  • Desk work
  • Stress
  • Poor sleep position
  • Repetitive lifting
  • Long drives
  • Training overload
  • Lack of mobility
  • Old injuries

This is one reason massage therapy and targeted soft tissue work may be useful as part of a broader care plan.

Postural Strain

Posture is not about holding one “perfect” position all day. The body is built to move. Problems often begin when you stay in one position for too long or repeat the same movement pattern without enough variety.

Common posture-related contributors include:

  • Looking down at a phone or laptop
  • Sitting without low back support
  • Reaching forward at a desk
  • Sleeping with the neck rotated
  • Standing with weight shifted to one side
  • Lifting with poor mechanics when tired

Small changes in ergonomics and movement habits can make a meaningful difference, especially when symptoms are triggered by daily routines.

Repetitive Stress or Overuse

Nerves can become irritated by repetitive strain. This may happen in the wrist, elbow, shoulder, neck, or lower back.

Examples include:

  • Typing or mouse use for long hours
  • Repetitive gripping
  • Overhead work
  • Heavy lifting
  • Cycling posture
  • Repetitive twisting
  • Certain sports or training patterns

The goal is not always to stop the activity forever. The goal is to identify what is overloading the area, reduce irritation, and build capacity so the body can tolerate activity better.

Injury or Inflammation

A fall, car accident, sports injury, or sudden awkward lift can irritate joints, discs, muscles, and nerves. Swelling and inflammation after an injury may also contribute to nerve sensitivity.

If your symptoms started after trauma, or if pain is severe and worsening, it is wise to get assessed sooner rather than waiting it out.

Pinched Nerve in the Neck vs. Back

A pinched nerve can feel very different depending on where it occurs. The two most common areas people ask about are the neck and lower back.

Pinched Nerve in the Neck

A pinched nerve in the neck may cause local neck pain, but the symptoms often travel beyond the neck.

You may feel:

  • Pain into the shoulder or shoulder blade
  • Tingling down the arm
  • Numbness in the hand or fingers
  • Weak grip
  • Pain when turning or tilting the head
  • Symptoms that worsen with looking down or sitting at a computer

Some people also feel headaches or upper back tightness along with neck-related nerve symptoms.

Because different nerves travel to different parts of the arm and hand, the exact location of tingling or numbness can help guide assessment.

Pinched Nerve in the Lower Back

A pinched nerve in the lower back may cause pain that travels into the hip, buttock, leg, or foot. Many people describe this as sciatica, although true sciatica refers specifically to irritation involving the sciatic nerve pathway.

You may notice:

  • Low back pain with leg pain
  • Burning or shooting pain down the leg
  • Tingling in the foot or toes
  • Symptoms worse with sitting
  • Symptoms worse with bending or lifting
  • Relief from walking or changing position
  • Weakness in the leg or foot

Lower back nerve symptoms can be frustrating because they often affect sitting, driving, exercising, and sleeping.

Why Location Matters

The location of your symptoms matters because treatment should match the cause.

Neck-related arm tingling, lower back-related leg pain, wrist nerve compression, and shoulder-related symptoms may all feel like “nerve pain,” but they may need different strategies.

A good assessment looks at:

  • Where symptoms travel
  • What movements make symptoms better or worse
  • Strength, reflexes, and sensation
  • Joint mobility
  • Muscle tension and guarding
  • Posture and daily habits
  • Previous injuries
  • Work, sport, and lifestyle demands

This helps create a plan that is specific instead of generic.

What Can You Do at Home for a Pinched Nerve?

If your symptoms are mild and not worsening, there are some practical steps you can try at home. These are general suggestions and should not replace professional advice if symptoms are severe, persistent, or concerning.

Modify Activities Without Becoming Completely Inactive

When nerve symptoms flare, it helps to reduce activities that clearly aggravate the pain. That does not always mean total rest.

In many cases, gentle movement is better than lying still all day. Short walks, comfortable mobility, and frequent position changes may help keep the area from stiffening.

Try this approach:

  • Avoid movements that cause sharp or spreading symptoms.
  • Take breaks from prolonged sitting or standing.
  • Keep moving within a comfortable range.
  • Return to activity gradually as symptoms calm.
  • Do not force through worsening numbness, tingling, or weakness.

The key is to respect the irritated nerve while still helping your body move.

Adjust Your Desk, Phone, and Sleeping Position

Small ergonomic changes can reduce repeated irritation.

For neck or arm symptoms:

  • Raise your screen closer to eye level.
  • Keep your mouse and keyboard close.
  • Avoid cradling your phone between your ear and shoulder.
  • Take breaks from looking down at your phone.
  • Try a pillow that keeps your neck neutral.

For lower back or leg symptoms:

  • Use lumbar support when sitting.
  • Avoid sitting for long stretches without breaks.
  • Try standing or walking briefly every 30 to 45 minutes.
  • Keep your hips and knees supported when resting.
  • Avoid deep bending first thing in the morning if it triggers symptoms.

The best position is often the next position. Your body usually prefers regular movement over staying fixed.

Use Heat or Ice Based on Comfort

Ice may help when symptoms feel sharp, hot, or newly irritated. Heat may help when muscles feel tight, guarded, or achy.

A simple guideline:

  • Use ice for 10 to 15 minutes if the area feels acutely irritated.
  • Use heat for 15 to 20 minutes if muscles feel tense or stiff.
  • Stop if either one makes symptoms worse.

There is no single perfect rule for everyone. Choose the option that gives you relief and helps you move more comfortably.

Be Careful With Aggressive Stretching

When a nerve is irritated, aggressive stretching can sometimes make symptoms worse.

A common mistake is stretching harder because the area feels tight. But nerve-related tightness is not always a normal muscle stretch sensation. If stretching creates more tingling, burning, shooting pain, or symptoms farther down the arm or leg, back off.

Gentle mobility may be helpful, but it should not intensify nerve symptoms.

Track Your Symptom Patterns

Before your appointment, it can help to notice:

  • When symptoms started
  • Where pain or tingling travels
  • What makes symptoms worse
  • What gives relief
  • Whether symptoms are improving, worsening, or staying the same
  • Any weakness, numbness, or balance changes

This information helps your provider assess the issue more clearly.

Can Chiropractic Care Help a Pinched Nerve?

Chiropractic care may help many people with pinched nerve symptoms, especially when the symptoms relate to spinal joint irritation, restricted movement, muscle tension, posture strain, or certain mechanical sources of nerve irritation.

The goal is not simply to “crack” the spine. The goal is to understand what is contributing to the nerve symptoms and create a plan that helps reduce irritation, improve movement, and support recovery.

How a Chiropractor Assesses Nerve-Related Pain

A chiropractor will typically begin with a detailed history and physical assessment.

This may include:

  • Discussing your symptoms and health history
  • Checking how your neck, back, shoulders, hips, or limbs move
  • Testing strength, sensation, and reflexes when appropriate
  • Looking for positions that increase or reduce symptoms
  • Assessing spinal and joint mobility
  • Evaluating muscle tension and movement patterns
  • Screening for signs that need medical referral or imaging

Not every person with a pinched nerve needs imaging. X-rays, MRI, or other investigations may be recommended if symptoms suggest something more serious, if weakness is progressing, if symptoms are not improving, or if the exam indicates a need for further evaluation.

Chiropractic Adjustments and Mobilization

Chiropractic adjustments or joint mobilization may help improve movement in stiff or restricted areas. When joints move better, surrounding muscles and nerves may experience less mechanical stress.

Treatment style should match the person. Some patients respond well to gentle adjustments. Others need lower-force mobilization, soft tissue therapy, exercise-based care, or a combination approach.

A chiropractor should adapt care based on:

  • Symptom severity
  • Irritability of the nerve
  • Age and health history
  • Comfort level
  • Exam findings
  • Stage of recovery

For highly irritable nerve pain, gentler care is often the smarter starting point.

Soft Tissue Therapy and Muscle Work

Muscles often tighten around an irritated nerve as a protective response. This guarding can add stiffness, reduce movement, and make symptoms feel more persistent.

Soft tissue therapy may help reduce tension in areas such as the:

  • Neck and shoulders
  • Upper back
  • Low back
  • Hips and glutes
  • Forearms
  • Chest and shoulder girdle

This can be especially helpful when nerve symptoms are linked with desk posture, repetitive strain, or compensations from an old injury.

Corrective Exercises and Movement Rehab

Exercises are often an important part of pinched nerve care. The right exercises can help restore mobility, build strength, and reduce the chance of flare-ups.

Depending on your symptoms, your plan may include:

  • Gentle range-of-motion exercises
  • Nerve mobility exercises
  • Core strengthening
  • Neck and upper back strengthening
  • Hip and glute strengthening
  • Posture and breathing drills
  • Gradual return-to-activity progressions

The right exercise should feel manageable. It should not significantly worsen tingling, numbness, or radiating pain.

Lifestyle and Ergonomic Guidance

A pinched nerve often has more than one contributing factor. Your care plan may include changes to your daily routines, such as:

  • Desk setup
  • Sleep position
  • Lifting technique
  • Training volume
  • Driving posture
  • Phone and laptop habits
  • Recovery between workouts
  • Stress and tension management

These details matter because your body spends far more time in daily life than it does in the treatment room.

How Massage Therapy May Support Pinched Nerve Recovery

Massage therapy can be a valuable part of care when muscle tension, guarding, or soft tissue restriction contributes to symptoms.

Massage may help:

  • Reduce muscle tension
  • Improve local circulation
  • Calm protective guarding
  • Improve comfort with movement
  • Support relaxation and recovery
  • Address overworked areas around the neck, shoulders, back, hips, or legs

For example, someone with neck-related arm symptoms may also have significant tension in the upper trapezius, levator scapulae, chest, or forearm muscles. Someone with sciatic-like symptoms may have guarding in the low back, glutes, and hips.

Massage does not “move a disc back into place,” and it may not directly remove nerve compression. But it can help reduce the soft tissue stress that often accompanies nerve irritation.

How Acupuncture May Help With Nerve-Related Pain

Acupuncture may also support people dealing with pain, muscle tension, and nervous system sensitivity.

Some patients use acupuncture to help with:

  • Pain modulation
  • Muscle tightness
  • Stress-related tension
  • Sleep disruption from discomfort
  • General nervous system calming

When a pinched nerve has made the body feel guarded and sensitive, acupuncture may be one useful part of an integrated plan.

As with any therapy, the best results usually come from matching the treatment to the individual rather than using the same approach for everyone.

Where Shockwave Therapy May Fit

Shockwave therapy is often used for certain tendon and soft tissue conditions. It may be helpful for issues such as chronic tendon irritation or stubborn soft tissue pain.

For a pinched nerve, shockwave therapy is not automatically the first choice. Its usefulness depends on what is actually causing the symptoms.

For example, if nerve-like symptoms are being aggravated by a related soft tissue condition, shockwave may be considered as part of a broader plan. If symptoms are coming from significant nerve root compression, another approach may be more appropriate.

This is why assessment comes first. The treatment should fit the diagnosis.

When Should You See a Professional?

You should consider booking an assessment if your symptoms:

  • Last more than a few days
  • Keep coming back
  • Travel into your arm or leg
  • Interfere with sleep
  • Affect work, driving, or exercise
  • Include numbness or tingling
  • Are not improving with basic home care
  • Make you unsure what movements are safe

You do not have to wait until pain is severe. In many cases, early assessment helps people understand what is happening and avoid repeatedly irritating the area.

Red Flags: When to Seek Urgent Medical Care

Some symptoms need prompt medical attention.

Seek urgent care if you experience:

  • Progressive or significant muscle weakness
  • Loss of bladder or bowel control
  • Numbness in the groin or saddle area
  • Severe symptoms after a fall, accident, or trauma
  • Fever with severe back or neck pain
  • Unexplained weight loss with new spine pain
  • History of cancer with new or worsening spine pain
  • Severe, unrelenting pain that does not change with position
  • Difficulty walking or loss of coordination

These symptoms are less common, but they matter. A chiropractor can also help screen for these concerns and refer you when medical care or imaging is needed.

How Long Does a Pinched Nerve Take to Heal?

Healing time depends on the cause, location, severity, and how long the nerve has been irritated.

Some mild cases improve within a few days or weeks with activity modification and conservative care. More persistent cases may take longer, especially if symptoms involve disc irritation, recurring postural stress, weakness, or long-standing movement patterns.

Factors that can influence recovery include:

  • Severity of nerve irritation
  • Whether symptoms are improving or worsening
  • Sleep quality
  • Work demands
  • Stress levels
  • Fitness and strength
  • Repetitive daily triggers
  • Previous injuries
  • How quickly care begins
  • Consistency with home exercises and modifications

A helpful sign is when symptoms become less intense, travel less far down the arm or leg, or occur less often. For example, leg pain that once traveled to the foot but now stays closer to the hip may be a positive change.

Your provider can help you understand whether your symptoms are moving in the right direction.

How to Help Prevent Pinched Nerve Flare-Ups

Prevention is not about living carefully forever. It is about building a body that can handle your real life: work, exercise, travel, sleep, stress, hobbies, and everything in between.

Build Strength and Mobility

Strong, mobile areas tend to tolerate stress better.

Depending on your needs, prevention may focus on:

  • Core strength
  • Hip and glute strength
  • Upper back mobility
  • Neck control
  • Shoulder strength
  • Hamstring and hip mobility
  • Balance between flexibility and stability

The goal is not to become perfect. The goal is to give your spine and joints better support.

Improve Your Workstation Habits

If you spend hours at a desk, your setup matters.

Try these basics:

  • Keep your monitor near eye level.
  • Keep your elbows relaxed by your sides.
  • Use a chair that supports your lower back.
  • Keep your feet supported.
  • Avoid reaching forward for your keyboard or mouse.
  • Change positions often.
  • Take short movement breaks throughout the day.

Even a great chair cannot replace movement. Short, frequent breaks often help more than one long stretch at the end of the day.

Lift and Train With Better Mechanics

Pinched nerve symptoms can flare when the body is underprepared for a load.

Helpful habits include:

  • Warm up before heavier lifting.
  • Keep loads close to your body.
  • Avoid twisting under load.
  • Build strength gradually.
  • Respect fatigue.
  • Balance training intensity with recovery.
  • Ask for coaching if a movement repeatedly causes symptoms.

This applies whether you are lifting weights, carrying groceries, gardening, or moving furniture.

Maintain Regular Care When Symptoms Recur

Some people wait until pain is intense before seeking help. But if you know your neck, back, shoulder, or hip tends to flare, proactive care can be valuable.

Regular chiropractic care, massage therapy, acupuncture, exercise progressions, and movement check-ins may help you stay ahead of recurring patterns.

This approach fits people who see health as an investment. Instead of only reacting to pain, you build a plan to maintain mobility, strength, and confidence in your body.

Frequently Asked Questions About Pinched Nerves

Will a Pinched Nerve Go Away on Its Own?

Sometimes, yes. Mild pinched nerve symptoms may improve with rest from aggravating activities, gentle movement, posture changes, and time.

However, if symptoms persist, worsen, travel into an arm or leg, or include numbness or weakness, it is best to get assessed. Waiting too long can make recovery more frustrating.

Is Walking Good for a Pinched Nerve?

Walking can be helpful for many people, especially with lower back-related symptoms, as long as it does not worsen pain, tingling, or numbness.

Start with short, comfortable walks. If symptoms increase sharply or travel farther down your leg, stop and seek guidance.

Should I Stretch a Pinched Nerve?

Gentle mobility may help, but aggressive stretching can irritate nerve symptoms. If a stretch causes burning, tingling, shooting pain, or symptoms farther into your arm or leg, it is probably too much.

A chiropractor or other qualified provider can show you movements that fit your specific symptoms.

Can a Chiropractor Diagnose a Pinched Nerve?

A chiropractor can assess signs and patterns that suggest nerve irritation. This may include movement testing, orthopedic tests, neurological screening, and reviewing your health history.

If your symptoms suggest a condition that needs medical evaluation, imaging, or another type of care, your chiropractor should refer you appropriately.

Can Massage Help a Pinched Nerve?

Massage may help when muscle tension, guarding, or soft tissue restriction contributes to symptoms. It can reduce surrounding stress and improve comfort, especially when combined with movement-based care.

Massage may not be enough on its own if the main issue is significant nerve root compression, progressive weakness, or a more serious underlying condition.

What Is the Fastest Way to Relieve a Pinched Nerve?

The fastest safe approach is to identify and reduce the movements or positions that are irritating the nerve, keep moving gently within tolerance, and get assessed if symptoms are not improving.

Quick fixes are tempting, but nerve symptoms need respect. The right treatment depends on the cause.

When Is a Pinched Nerve Serious?

A pinched nerve may be serious if you have progressive weakness, loss of bladder or bowel control, numbness in the groin area, difficulty walking, severe trauma, or symptoms that are rapidly worsening.

These signs need urgent medical attention.

Get Help for Pinched Nerve Symptoms

A pinched nerve can affect much more than the painful area. It can change how you sit, sleep, move, work, exercise, and trust your body.

You do not have to guess your way through it.

At Oliver Chiropractic Wellness Clinic, we help patients understand what may be contributing to their symptoms and build practical, personalized care plans. Depending on your needs, your plan may include chiropractic care, massage therapy, acupuncture, exercise guidance, lifestyle recommendations, or referral for further evaluation when appropriate.

If you are dealing with pain, tingling, numbness, or symptoms travelling into your arm or leg, book an assessment with Oliver Chiropractic Wellness Clinic and take the next step toward moving with more comfort and confidence.

Truck Drivers and Chiropractic Care

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Truck driving puts a lot of stress on the body. Just spending hours behind the wheel can take its toll no matter what type of vehicle you are driving. When you factor in the shifting, steering, clutching, and constant monitoring that is required in a big truck, you have increased risk of neck, back, arm, hip, and leg pain. If they drive a type of truck that requires loading, unloading, or tying down a load, the probability increases even more. Many drivers experience pain, difficulty in mobility, and decreased flexibility. This can impact how well they perform their job as well as how much they enjoy their down time.

How Truck Driving Takes a Toll on the Body

Drivers spend a lot of time doing just that – driving. That is hard on the body in and of itself. With professional drivers, they do it every day for hours on end. Even local drivers who are home every night put in a lot of miles.

Often, drivers must also perform certain functions regarding what they are hauling. Some have to secure their load with straps and tie-downs, or have to handle heavy hoses and equipment to load and unload tankers.

Some drivers have to load and unload (known as “lumping”) their freight themselves. It can involve heavy lifting and repetitive movements. Loaded tanker trucks can be challenging to drive because of the slosh. Most big rigs require a lot of shifting. They may have to shift through 10, 15, or even 18 forward gears.

Team drivers have the added stress of being in a vehicle that is constantly in motion. Even while sleeping in the bunk, they can be subject to the constant vibrations and bouncing as the truck travels over the road. This can lead to impact trauma, often to the shoulder as the driver in the sleeper lays on his or her side. Roads that are poorly maintained can cause impact trauma to both the driver and the person in the bunk.

For all the physical exertion and exposure to a rough environment, though, drivers get very little exercise. They spend a lot of time sitting behind the wheel and making the same movements over and over.

This limited mobility can lead to structural problems like pain in the back, hip, knee, shoulder, arms, and legs. This is compounded by the fact that many prescription medications that are typically prescribed for these issues have side effects that can be dangerous for someone getting behind the wheel.

How Chiropractic can Help Truck Drivers

Chiropractic care provides truck drivers with a non-invasive, drug free way to treat injuries, manage conditions, and relieve pain. Regular chiropractic care can help correct postural habits that can expose the body to injury or move the body out of balance and the spine out of alignment. Often, it can identify emerging issues before they become a problem.

When a driver first visits a chiropractor’s office, he or she will go through a thorough check up and assessment to determine their needs and goals. The chiropractor may recommend certain lifestyle changes and show them some exercise they can do in the truck or while they are on the road as well as ways to minimize the effects of the activities their job requires.

Some of the larger truck stops are now offering drivers access to medical and chiropractic services which allows them to get treatment when they need it. Sometimes a driver is out for several weeks at a time and may not be able to get to their regular chiropractor for an adjustment. However, it is still a good idea to have a regular chiropractor at home and keep regular appointments so you can stay healthy and on the road.

To learn more about our clinic, check out ocwc.ca. Or call 780-455-2112 to book your first appointment.

High-Intensity Interval Training

How Chiropractic Keeps Spinal Joints Healthy

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Healthy joints have obvious benefits, including aiding in movement, keeping you flexible and allowing you to stay active. The health of some of your joints is readily apparent—you only have to bend your knees, ankles, elbows or wrists to see how they are functioning at any given moment. But there are some joints in your body that are even more important, although you may not be as aware of them. The joints in your spine, where each vertebra connects to another, are vital to the normal, healthy function of your body. Without healthy spinal joints, you can expect pain and loss of mobility, among other unpleasant symptoms.

Fortunately, keeping your spinal joints healthy is made much easier with regular chiropractic care. Periodic visits to your chiropractor will help you keep your spine operating as well as it possibly can, year in and year out!

Ways that Chiropractic Aids Spinal Joint Health

1. Increasing circulation.

Stiffness in the spine can be caused by a variety of issues, including trauma and degenerative disc disease. While chiropractic cannot prevent the wear and tear that life often brings, it can do a lot to heal that damage. One way that adjustments aid in healing is by increasing circulation to your spinal discs and surrounding tissues. Increased circulation brings in healthy nutrients and removes undesirable material, making it possible for your spine to heal more thoroughly than without good circulation.

2. Reducing or eliminating pain.

Back pain can make living a normal life difficult if not impossible. Depending on the frequency and severity of the pain, you may find yourself unable to do many of the things you once enjoyed. Even if you do not lose mobility, back pain can distract and upset you every time it shows up.

The pain in your back can most likely be alleviated through chiropractic care. By returning your spine to proper alignment, your chiropractor can ease pressure on the nerves in your back and encourage muscles and other soft tissue to release. Over time spinal adjustments can greatly reduce or even eliminate back pain, which will help you stay active and improve the health of your spinal joints.

3. Increasing mobility.

Pain in your spine and/or neck is usually accompanied by a loss of mobility. Your muscles may seize up in an effort to protect your spine, which can make it impossible to move normally. Even if you are not suffering from muscle spasms, consistent back and neck pain can make you hesitant to move in ways that will trigger pain. Over time, the lack of movement can cause the body to stiffen and weaken. The longer this goes on, the less likely you are to get the physical activity you need to keep your joints mobile and your body strong.

Chiropractic adjustments are capable of breaking up the stiffness that holds you back. By returning your spine to proper alignment, circulation is increased, pain is decreased, muscles release and mobility returns. It can take time to get back to the way you want to be, but it is time well spent.

Joint Health Requires Consistency

The best way to keep your spinal joints healthy over the long-term is to make regular visits to your chiropractor while also maintaining a healthy diet and exercise regimen. Every individual is different, which is why it is important to get customized treatment from your chiropractor. By establishing a relationship with your chiropractor, you can ensure that you are always on the right track for spinal joint health.

Check out our website @ www.ocwc.ca. Or contact us today @ 780-952-2312 to schedule an appointment with our team.

What’s the Difference Between Osteopenia and Osteoporosis?

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Osteopenia and osteoporosis are two very similar conditions, but one is more severe than the other. Both conditions are decreased bone density, but osteopenia is to a lesser degree than osteoporosis. Osteopenia is still a problem though because it can increase a person’s chances of breaking a bone due to bone fragility.

What are the symptoms?

Osteopenia usually doesn’t cause symptoms unless a bone is broken. However, some patients who present with osteopenia complain of dull back pain.

Symptoms associated with osteoporosis include the following:

  • Back pain, caused by a fractured or collapsed vertebra
  • Loss of height over time
  • A stooped posture
  • A bone fracture that occurs much more easily than expected

What are the causes and who is at risk?

Women (primarily small-boned Caucasian and Asian) are most at risk for both conditions, primarily those who are age 65 or older as well as women who are postmenopausal. However, men can also be affected.

Anyone who meets any of the criteria for being at risk for either of the bone conditions should be evaluated. Often, catching the conditions early can make a significant difference in the effects that they have on the body and in some cases, can even be arrested so that they don’t progress.

Some of the common causes of both conditions include:

  • Lifestyle habits
    • Smoking
    • Insufficient calcium
    • Sedentary lifestyle
    • Excessive alcohol consumption
    • Vitamin D deficiency
    • Carbonated beverages
  • Medical situations
    • Bulimia, anorexia, and other eating disorders
    • Estrogen deficiency in women
    • Certain hormone imbalances
    • Overactive thyroid
    • Certain treatments including radiation and chemotherapy
    • Low testosterone in men
    • Medications including anti-seizure, hydrocortisone, and steroids
  • Health issues
    • Tumors
    • Cystic fibrosis
    • Crohn’s disease
    • Digestive issues

It should also be noted that certain types of diets, particularly those that advocate extremely low fat, or no fat can also cause problems. Vitamin D is necessary for calcium absorption in the body, but vitamin D is a fat-soluble vitamin meaning the body requires some fat in order to make use of it. When there is inadequate fat, the vitamin cannot be absorbed and in turn calcium cannot be absorbed.

A family history of osteopenia, osteoporosis, or low bone mass can increase a person risk by 50% to 85%.

How is it diagnosed?

Bone mineral density (BMD) tests are used to diagnose both osteopenia and osteoporosis by measuring the calcium levels in bone. This type of test can also provide an estimate of how much at risk a person is for bone fractures.

This test is painless and non-invasive. It is usually performed on the heel, shin bone, wrist, spine, finger, or hip.

Two common types of these tests are radiographs, a common diagnostic tool for osteopenia, and Dual Energy X-ray Absorptiometry (DEXA). A DEXA scan is essentially a low energy x-ray so patients are not exposed to as much radiation as they would be if they had a regular x-ray. The results are attained by comparing the score (measurements taken) to scans of individuals who do not have the condition.

Once the score is measured and compared, it is assessed using a chart that identifies the level or risk:

  • +1.0 to -1.0  –  Normal bone density
  • -1.0 to -2.5  –  Low bone density
  • -2.5 or higher  –  At risk for osteoporosis

What are the treatments?

As with most conditions, prevention is the most effective treatment. If you have a family history or fall under any of the risk factors, there are things you can do to minimize the effects or prevent the conditions completely.

Your chiropractor can talk to you about lifestyle changes, exercise, and diet as well as supplements that you can take. Chiropractic adjustments can also be effective for many patients with osteopenia and osteoporosis as long as the choose technique is a low force technique like Activator.

Many patients find these natural treatments preferable to any medications that may be prescribed. The most important thing you should do, though, is get a bone density test if you are in an at-risk category, are a woman who is postmenopausal or age 65 or older.

To learn more about our office, check out our website @ ocwc.ca
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How Musicians Can Benefit From Chiropractic

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Musicians put their bodies through a lot. They practice for hours a day and, depending on the instrument played, engage certain parts of their bodies in repetitive type motions for long periods of time.

For instance, a pianist will sit or stand at a piano or keyboard, often in the same position for hours. A clarinet player must keep their head, neck, and jaw in a precise position in order to play properly. A guitarist must sit for long periods while holding the guitar in a certain position while moving their fingers over the frets in a very precise manner.

It’s no wonder that many musicians complain of headaches, migraines, carpal tunnel, clicking jaw, numbness in the fingers, and back and neck pain!

Some of this pain can be debilitating and make it more difficult for them to perform their normal activities. Many live with chronic pain.

There was a time when these conditions were considered to be just a part of playing an instrument and the musician would push through the pain. However, may are turning to chiropractic and are enjoying not only a pain free life, but improved performance as well.

How Playing an Instrument Affects a Musician’s Body

Some doctors liken musicians to athletes – instrumental athletes. They do have very similar practices such as practicing for hours a day so that they can perfect their abilities and skills. And like athletes, they also experience certain break downs within the body.

Posture is a common malady as the musician may stand or sit a certain way in order to play their instrument. This prolonged activity can lead to imbalances in the spine, pelvis, and other parts of the body.

When the body is not in balance, it cannot function as it should. Organs are affected and other the body may try to make accommodations for the imbalance which only exacerbates the problem.

This is further compounded each time the musician plays their instrument because by doing so they are consistently underworking and overworking certain muscles. This can lead to further imbalance.

The muscles that are worked, the ones used to play the instrument, get shorter, tighter, and stronger as scar tissue forms. By contrast, the underworked muscle groups stay underdeveloped and get weak. This muscular imbalance puts a great deal of stress on the spin and other joints in the body like the fingers, wrists, and elbows

They may also experience Repetitive Strain Injury, or RSI. This condition is often quite painful and is concentrated in the soft tissues, nerves, tendons, and muscles.

These areas may become painful or inflamed when put under repetitive activities, pressing against hard surfaces, vibrations, awkward sustained positions, and forceful exertions. This causes the body to become out of alignment but also impacts the function of the skeletal system, nervous system, and muscular system.

Chiropractors for Musicians

Chiropractors are very good for musicians because the can assess misalignments in their spine and make adjustments. When proper original alignment is stored to the body, it begins to function properly. This leads to a decrease in pain and other symptoms that may be experience due to the long hours of playing an instrument.

Musicians also benefit from chiropractic because it can make them better at what they do. When the pain is decreased or eliminated and the other symptoms are relieved, it is easier to play.

When the spine is in proper alignment and the body is balanced, the musician will experience a boost in energy, their muscles will not fatigue as quickly, and their muscles will be more relaxed.

To learn more about our office, check out www.ocwc.ca. 
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What Age Should Children Begin Chiropractic?

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In the last few decades chiropractic care has enjoyed a tremendous boost in popularity among adults. They use it to help manage their pain, relieve chronic conditions, prevent injury, and improve range of motion, flexibility, and overall wellness. But at what age should you begin chiropractic? What is the best time for children to start seeing a chiropractor?

The short answer is, as early as possible!

The long answer is a little more detailed.

Can children get chiropractic care?

Yes, children can see a chiropractor and receive treatment. Most chiropractors will see children under 18 years of age and many will see children under 2, including infants. It is safe, non-invasive, and is medication free.

Adverse events associated with pediatric chiropractic are extremely rare and there are no reported deaths resulting from the treatment. It is largely considered to be one of the safest forms of treatment available for a wide range of conditions, including pain management.

Most chiropractors are trained in treating children as part of their education. The techniques are gentle but effective. Chiropractic is a safe, effective complement to regular child healthcare.

The bigger question is, should children receive chiropractic care? And the answer to that is, absolutely!

What benefits do children get from chiropractic care?

It is important for a child’s spine is properly aligned, to support posture and movement.

As children learn to crawl and walk, the falls and bumps they receive can also put stress on the body by taking the spine out of alignment and the body out of balance. Chiropractic provides children with relief from those stressors and helps them have stronger bodies to better withstand the physical stressors they will experience in adulthood.

The first 10 years of a child’s life are a time of rapid development and growth. However, even seemingly innocuous activities like using a computer or wearing a backpack can cause misalignments of the spine. Add to that sports injuries and poor posture and you have even more reasons to begin chiropractic care for your child as early as possible.

When the spine is not aligned, it can put pressure on various nerves and interrupt the pathways of the nervous system. This can result in joint and muscle pain and stiffness.  Gentle, safe chiropractic adjustments can help children find relief from these symptoms. It can also be used as a preventative care strategy so that children can avoid developing them.

Is chiropractic safe?

What many parents may not know is that chiropractors have been treating children for more than 100 years. It has an excellent reputation and studies show it is extremely safe. Studies that examine malpractice insurance coverage show that chiropractors have a very low risk and exceptional safety record.

Chiropractic adjustments can with the mother before the baby is even born. As soon as the baby is born, he or she can be evaluated by a chiropractor.  When evaluated at birth, the chiropractor can apply gentle, nonforce pressure to realign the baby’s spine. Both mother and child will reap the benefits of chiropractic care.

To learn more about our office, check out www.ocwc.ca

Why Gait Analysis Is Important With Chiropractic Care

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The way a person walks, their gait, can be very telling. It can reveal problems in the feet, ankles, knees, and hips – even in spinal alignment. A problem with gait can indicate pain in a patient as well as serious conditions like diabetes and arthritis. It is a diagnostic tool for many conditions, injuries, and syndromes including autism. When it comes to chiropractic care, a patient’s gait can offer very important clues regarding the root of their complaints, allowing for a more well-rounded, whole body approach to treatment. If you think that the way you walk or moves doesn’t really matter, think again. It most certainly does matter.

What is Gait Analysis?

Gait analysis is a set of tests that are designed to provide a comprehensive evaluation of a person’s gait. It is a systematic study of human motion that involves observation as well as the use of instruments that measure body movements, muscle activity, and body mechanics.

It is intended to be used as an assessment tool and provide insight into devising a treatment plan for people who have conditions or injuries that affect their ability to walk. It is often used in sports biomechanics to aid athletes in more efficient movement and to identify problems with movement or posture, particularly those with injuries.

During the analysis, the patient may walk in a prescribed pattern or on a treadmill, that is often connected to a computer, while the chiropractor observes them from various angles. Often cameras are used, places at various points in order to capture different views including the anterior, posterior, and sides.

The patient may have markers applied to certain points on the body such as the knee, ankle, pelvis, and other areas. As they move, the computer captures specific data of the movement, providing a three-dimensional calculation of each marker. It them applies a model to assess the movement of the skeletal structure, resulting in a detailed analysis of each joint’s movement.

Factors that Affect Gait Analysis

There are certain factors that affect a person’s gait and that information must be included in order for the gait analysis to be accurate. The gender, age, height, and weight of the person is vital because men and women move differently and as a person ages their structure changes.

Excess weight or they physique can affect a person’s posture and their gait. The individual’s shoes (or lack of shoes) is important, as is their clothing, the terrain they are walking on, and anything they may normally carry, such as a purse. Other factors include:

  • Physiological factors such as body proportion
  • Psychological factors such as their state of mind, emotions, stress level, and personality type
  • Pathological factors such as neurological diseases, psychiatric disorders, trauma, and musculoskeletal anomalies

It will also measure and factor into the analysis data that includes the patient’s:

  • Length of stride
  • Cadence
  • Hip angle
  • Foot angle
  • Step length
  • Walking or movement speed
  • Other areas as needed

Advantages of a Gait Analysis

Getting a gait analysis can be very advantageous because it can provide invaluable insight into how your body is aligned and how it moves. It is a great diagnostic tool for identifying health issues related to the gait, spine, and feet and can also help provide early detection of health issues prior to the onset of symptoms.

If your chiropractor recommends that you get a gait analysis it could be that he or she suspects that something is going on, or it could simply mean that they want to more thoroughly examine you to provide optimal care. If you have any concerns, you should sit down with your chiropractor and ask them any questions that you have prior to undergoing the analysis. Stress and anxiety can put tension on the muscles and body, affecting the results.

How Chiropractic Helps Those That Suffer From Acromioclavicular Pain

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When most people think of chiropractors, the first thing that comes to mind is back pain. However, chiropractic care can be used to treat a variety of conditions from joint pain to migraines. When a patient comes in with complaints of pain in the shoulder and restricted motion in the joint, one possible diagnosis may be acromicioclavicular (AC) joint injury. While it is often an injury that is common among athletes, it can happen to anyone. Fortunately, chiropractic is a very effective treatment.

What is an acromioclavicular joint injury?

There are two bones, the clavicle and acromion, that make up the AC joint. Four ligaments hold the joint together. When those ligaments are strained to stressed, it results in an AC joint injury, often causing at least some joint separation. AC injuries fall into one of two categories: overuse and traumatic.

Overuse injury occurs over a period of time and is caused by excessive stress on the joint that is repeated or consistent. This causes damage to the cartilage and can lead to AC joint arthritis.

Traumatic injury occurs when the damaged ligaments cause a disruption of the joint called a shoulder separation. This is different from a shoulder dislocation which involves the actual ball and socket shoulder joint.

What causes acromioclavicular joint injury?

The cause of an AC joint injury depends on the type of injury.

Overuse AC joint injuries is caused by overuse and is commonly seen in people who perform tasks that involve lifting heavy weight (including military or bench presses) or that perform physical labor that involves often stretching their arms over their heads.

Traumatic AC joint injuries are often caused by a fall. The person may fall and land on their shoulder or fall on their hand then they put it out to brace their fall. It is often seen in cyclists who are involved in crashes, football players when they are tackles, or a laborer who falls from a high place, such as a ladder. These injuries are graded from mild to severe, depending on how much the separation there is in the joint.

What are the symptoms of acromioclavicular joint pain?

A patient with AC joint pain may experience the following symptoms:

  • A bump that sits above the shoulder and is easily visible
  • A catching sensation or popping sound when the shoulder moves
  • Pain and swelling in the shoulder
  • Loss of range of motion of the shoulder
  • Loss or decrease in shoulder strength
  • Tenderness and swelling over the AC joint
  • Pain when lying on the affected side
  • Discomfort and pain in the shoulder when performing activities that place stress on the AC joint, including:
    • Carrying heavy objects at the side
    • Reaching across the body
    • Lifting objects overhead

What are the treatments for acromioclavicular joint pain?

Mild cases of traumatic AC joint injuries are often treated with physical therapy and chiropractic. Ice, rest, and immobilization can also be used to manage the pain.

Overuse AC joint injuries can also be treated with immobilization and ice as well as physical therapy and chiropractic. More severe cases may require surgery. Doctors may prescribe muscle relaxants, pain medication, or NSAIDs to help manage the pain.

Is chiropractic for acromioclavicular joint pain effective?

Chiropractic has been proven to be very effective for AC joint pain. The chiropractor performs what is called an AC adjustment which involves manipulation of the shoulder.

While it can be a little uncomfortable for the patient, it is one of the best ways to quickly decrease the pain. After the procedure, the chiropractor may recommend icing the area to minimize or prevent swelling and pain. Regular chiropractic care can ensure continued mobility and continued decrease in pain.

What Chiropractic Patients Want To Know About Herniated Discs

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The spine is a very intricate structure and when one component fails to function properly it can affect the entire body, causing pain and loss of mobility. Tiny bones, called vertebrae, are stacked on each other to form the spine. They are joined in such a way to facilitate movement, flexibility, and a wide range of motion. There are small, fluid-filled discs that rest between each vertebra, providing a cushion between the bones. When one of these discs becomes damaged it can affect the surrounding nerves, causing pain and making movement difficult. A herniated disc is one of the most common spinal disc issues.

What is a Herniated Disc?

A herniated disc is a common spinal condition that typically affects the cervical spine (neck region) or the lumbar spine (lower back), although it can occur in any part of the spine. Most often, a herniated disc occurs at the L4 – L5 and at the L5 – S1.  This is because this portion of the spine, the lumbar region, bears the bulk of the body’s weight.

It is often referred to as a ruptured disc or slipped disc and occurs when the disc moves or slips out of place. It can also be the result of a disc that has a small tear and is leaking the jelly-like substance that is inside. This can put pressure on the surrounding nerves, causing pain and discomfort.

What are the Progression and Symptoms of Herniated Disc?

There are four stages of a disc herniation:

  1. Disc protrusion
  2. Prolapsed disc
  3. Disc extrusion
  4. Sequestered disc

The first two stages are called incomplete herniations while the last two stages are called complete herniations.

Symptoms of a herniated disc may increase or worsen as the condition progresses although some patients do not experience any at all Typical symptoms include:

  • Pain in the affected area
  • Tingling
  • Numbness
  • Weakness
  • Leg or arm pain
  • Loss of reflex
  • Loss of mobility
  • Loss of flexibility
  • Decreased range of motion

What Causes Herniated Discs?

A herniated disc can have several causes. The most common are aging and degeneration, overuse, and normal wear and tear on the body.

A herniated disc resulting from an injury or trauma, such as a blow to the back, is less common, but it does happen. Because the back does bear most of the body’s weight, it can put a significant amount of pressure on the spine and discs. Over time, the discs may begin to weaken and a herniation can occur.

Injury or trauma that results in a herniation may include a car accident that involves sudden jerking, or incorrectly lifting heaving objects can put excessive pressure on the spine, causing it to herniate.

How is a Herniated Disc Diagnosed?

A physical examination is usually the first step in diagnosing a herniated disc. The physician or chiropractor will examine the spine while the patient is standing, then while they are lying down. Depending on the severity and location of the herniation, they may note a decrease in spinal curvature.

Radicular pain will also be assessed, when the spine is unmoving, while in motion, and when pressure is applied. Other tests may also be administered. X-rays may also be taken, but an MRI is usually more accurate and provides greater detail.

What are the Treatments for Herniated Discs?

Medications may be recommended or prescribed, including NSAIDs, narcotics, muscle relaxers, and anticonvulsants. Some doctors may advise cortisone injections to reduce inflammation. Physical therapy may be recommended as a stand-alone treatment or in conjunctions with other treatments. Surgery for herniated discs is rare and usually reserved for a last resort option.

Chiropractic has been very effective in helping patients manage their pain and regain their mobility so they can return to their normal life. Therefore, it should be your first option for treatment before you go down the road with drugs or surgery.

Chiropractors in our office have experience managing cases of herniated discs. Check out our website @ www.ocwc.ca or gove us a call @ 780-455-2112.

3 Tips Chiropractic Patients Can Use To Increase Flexibility

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Flexibility is something that many people would like more of, but few know how to achieve it. If they do, they don’t do anything about it. This is because flexibility training is often seen as difficult, painful, and time consuming. It is also significantly underestimated. Why bother getting flexible if you aren’t an athlete or dancer? Why do regular people need to improve their flexibility? The answers to these questions may surprise you. You also might find that improving your flexibility is easier than you think.

Why is flexibility important?

Flexibility is a key component of keeping your body fit and healthy. Research shows that people who are more flexible are better able to reach their optimum fitness level.

It can also help to prevent injury and reduce your risk of conditions like arthritis and other chronic diseases. They also have a better range of motion and mobility as they age.

Muscles that are flexible have the potential to become stronger. This can help increase metabolism and improve fitness level.

A body that is more flexible can also carry out day to day activities easier and have less chance of injury. Blood flow is increased and circulation is improved which also helps to prevent chronic conditions like kidney disease and diabetes as well as heart disease.

Stretch for upper body flexibility

This upper body stretch also helps improve your posture. It is also great if you are largely sedentary throughout the day, such as sitting at a desk for extended periods.

  • Stand or sit in a chair, back straight, chin level, feel slightly apart and knees soft.
  • Put your hands behind your head, elbows out, chin tucked.
  • Gently press your head forward to feel the stretch through your neck, shoulders, and upper back; hold for five seconds.
  • Tilt your head back so that your chin is pointing toward the ceiling. Place the heels of your hands on your forehead and gently press to get a stretch through the front of the neck and the arms; hold for five seconds.
  • Bring your head to the start position, chin parallel to the floor, neck straight.
  • Put your right hand on the top of your head and gently press as if you are trying to touch your right ear to your right shoulder and feel the stretch along the left side of the neck and shoulder; hold for five seconds.
  • Put your left hand on the top of your head and gently press as if you are trying to touch your left ear to your left shoulder and feel the stretch along the right side of the neck and shoulder; hold for five seconds.
  • Raise your hands over your head and clasp your hands. Stretch and lift your body, lengthening your spine.
  • Release your hands and bend to the right, using your right hand to grasp your left elbow and gently pull it to the right. Hold for five seconds.
  • Raise your hands over your head and clasp your hands. Stretch and lift your body, lengthening your spine.
  • Release your hands and bend to the left, using your left hand to grasp your right elbow and gently pull it to the left. Hold for five seconds.

Stretch for lower body flexibility

This is a great stretch for women who wear high heels or for cyclists and people who walk, run, or use an elliptical machine.

  • Sit on the floor with your legs straight in front of you, feet together, knees soft, and back straight.
  • Slowly bend your right knee and lean back if necessary, using your right arm as a support behind you. Place your left hand under your left knee and flex your toes toward the ceiling, feeling the stretch through your calf. Hold for five seconds.
  • Stretch both legs out straight in front of you.
  • Slowly bend your left knee and lean back if necessary, using your left arm as a support behind you. Place your right hand under your right knee and flex your toes toward the ceiling, feeling the stretch through your calf. Hold for five seconds.
  • Roll onto your back with your knees bent toward the ceiling and feet flat on the floor.
  • Gently bring your right knee to your chest, holding it with your hands to get a nice stretch. Hold for five minutes.
  • Return to the start position, on your back with your knees bent and feet flat on the floor.
  • Gently bring your left knee to your chest, holding it with your hands to get a nice stretch. Hold for five minutes.
  • Return to the start position, on your back with your knees bent and feet flat on the floor.

Stretch for flexibility in the back

This stretch is very good for low back pain.

  • Lie on your stomach keeping your legs straight, knees soft, and feet shoulder width apart.
  • Place your hands under your shoulders, palms down on the floor and push your upper body up so that your back is curved with your lower body still on the floor. Tilt your head back for more stretch. Hold for 10 seconds.
  • Lower your upper body back to the mat and slowly roll over to your hands and knees.
  • Keep your knees shoulder width apart and your back straight.
  • While on your hands and knees, tuck your chin and round out your back, pushing it towards the ceiling, feel the stretch through your entire back. Hold for 10 seconds.
  • Return to the start position with your knees shoulder width apart and your back straight.
  • While on your hands and knees, lift your chin, stretching it upwards and drop your back so that your spine curves toward the floor. Hold for 10 seconds.
  • Return to the start position with your knees shoulder width apart and your back straight.

If pain or disconfort is preventing you from progressing with your stretch program, consider visiting a chiropractor in our office. Check out our website @ www.ocwc.ca or give is a call @ 780-455-2112.