Blog
Preventing Back Pain on the Bike
The coincidence of biking and back pain
Why does an activity that brings joy and boosts health also cause back pain? The answer lies in the mechanical nature of the sport; and this is particularly prevalent because back pain can strike any biker at any age. In fact, at our office in Houston, we are seeing more young bikers than ever coming in complaining of back pain. These perfectly fit, regularly active individuals are experiencing back pain from a sport that is supposed to be helping prevent it. Let’s identify the most important factors for preventing back pain on a bike.
Water Gives Life: The Role of H2O in Spinal Health
What will it take to get you drinking your daily ration of water?
Why do we like to make life so complicated? We know the things that will help us live well, yet we ignore them in pursuit of easier, tastier alternatives. Case-in-point: water. Most people now are aware of the importance of hydrating for all of the body’s vital processes. And yet many people forego water and choose sugar-laden drinks like soda and juice, or caffeine and fat-laden drinks like tea and coffee for their daily fluid intake. While these liquids do hydrate, they also come with side-effects that derive from the sugar and fat content. Let’s take a look at the importance of water through a spinal health perspective.
The Deep Friction Massage for Athletes in Houston
Preventing scar tissue accumulation and improving muscle mobility
Deep friction massage is a powerful technique that allows us to heal injuries in an effective manner. This is a technique that seeks to maximize mobility in a ligament and tendon, prevent scar tissue adhesion and get you back to exercising as quickly as possible. Deep friction massage, also known as transverse friction massage, helps the athlete:
- Get over pain
- Prevent scar tissue adhesion
- Regenerate healthy connective tissue
- Increase circulation
Sports injuries often involve ligament or tendon damage- even the smallest injury can hamper performance or keep you on the sideline indefinitely. Our goal is to combine modalities, including deep friction massage to give your body the best chance of healing quickly.
Letting Go of Systemic Shoulder and Neck Tension
Systemic tension in the upper back, neck and shoulders…
…is indicative of being an adult in America. Our lifestyles breed tension in upper body, particularly in the neck and shoulders, and particularly if you work in front of a computer. Now let’s be honest: are you someone who tends to ignore stiffness in the neck and shoulder region, opting instead to just get on with your work. This behavior is also indicative of being an adult in America, where we are often to busy to cater to our sore points. But trust the experts here at Holmes Chiropractic- ignoring this tension is a textbook way to end up with spinal degeneration that will cause you a lot more problems down the line. So let’s avoid ever reaching this point in the first place, by using simple, daily stretches to release shoulder and neck tension.
Could Your Bed Be the Source of Your Back Pain?
How does your bed impact the health of your spine?
In fact this turns out to be incredibly difficult to quantify; more so, because even the best bed is just the “less bad” option. Why do we say this? Because even with a perfectly supportive mattress, your spine is still subject to the downward force of gravity, which compresses the spinal column and puts pressure on the intervertebral discs. And while you rest away in an extended position, your back is inevitably going to form a mold in the mattress- quite often, the more the the mold gives, the less support you have, allowing your spine to contort into all sorts of ungainly, unhealthy positions. A supportive mattress, however, which maintains spinal alignment and curvature throughout the night, minimizes the ill-effect and actually allows your spine to rest and rejuvenate throughout the night. So what are the elements that make up the perfect mattress?
Effective Rehabilitation for Herniated Discs
Strengthen while you heal
Yes, it may sound difficult, but it is the most effective way to go about healing a herniated disc! While a period of rest and restoration is often advisable in the first few days after injury, our goal is to get you moving again as soon as possible. The truth is that stagnation hampers rehabilitation; because your injury decreases your motivation to move and exercise, it is actively working against your efforts to recover. At Holmes Chiropractic, we aim to get you moving effectively despite your injury because we know this is the path towards the quickest and most effective rehabilitation for herniated discs.
Extension-based Exercise For Back Pain
Extending the spine provides relief
For some people, it is the only way to find relief. Extension-based exercises and stretches involve a backward bending of the spine; extension is indicated for people who suffer from the following conditions:
- Lower back pain
- Herniated discs
- Other spinal disc conditions
And they are not meant for people with:
- Facet joint syndrome
- Spondylolysis
- Spondylolisthesis
Read on to find out how extension works.
Addressing Morning Back Stiffness
Back pain in the morning is the worst way to start your day
While there are myriad possibilities for what is causing your back pain in the morning, one of the most common explanations is muscular imbalance. And while we would not say this is the easiest problem to solve, it is less severe than conditions like:
- Degenerative disc injuries
- Osteoarthritis
- Osteoporosis
- Fibromyalgia
Back pain in the morning is a common symptom of all these conditions, which makes it all the more important that you consult with a doctor to determine if you have a deeper lying condition that is causing you trouble in the morning time. However, if you do fall in the more typical category of having morning back pain and stiffness caused by muscular imbalance, we can offer quite an effective path for treatment.
Range of Motion Determines Quality of Life
The difference between active and passive range of motion
It is important to know the difference:
- Active ROM refers to range of motion that is achieved with effort or input from YOU. It is you actively moving your own joints through their respective ranges of motion.
- Passive ROM refers to someone else moving your joint for you, as in during spinal mobilization.
Active ROM is obviously the more prevalent of the two for most people- if you are unable to put your own joints through full ranges of motion, life can be significantly more difficult. People with degenerative conditions that prevent them from moving their joints through full ROMs can benefit from having health professionals provide passive ROM in order to reduce pain and improve function. So what can you do to enhance your innate range of motion on a daily basis? Read on to find out.
Relaxing your Spine to Improve Mobility
The importance of relaxing your back
In the adult spine, there is a near-constant cycle of tension accumulation and release. But depending on the balance of our lifestyles, the factors which contribute to tension accumulation can win out. When this happens, our spines suffer- from compression of intervertebral discs and spinal nerves, to shortening and loss of strength in the muscles, almost everything about the tension cycle tends to reduce our spine’s innate mobility. One way to fight back against this cycle is to use relaxation to promote spinal mobility on a daily basis.